The secret key to academic success: Healthy eating

Nutrition plays a critical role in the physical and mental performance of individuals. Especially in students, it is known that proper eating habits increase academic success, while inadequate or unbalanced nutrition negatively affects success. Altınbaş University SHMYO Lecturer Özlem Demir made remarkable suggestions in this regard. Stating that the brain consumes a large part of its daily energy needs, Özlem Demir informed that glucose is the main energy source in this process. Reminding that regular blood sugar levels have a positive effect on focus and memory, she said, “Certain nutrients such as omega-3 fatty acids, antioxidants and B group vitamins also support cognitive functions. In addition, foods containing b12 and Iron, which play a critical role in nervous system health, should also be included in the diet. Low iron levels have been shown in research to cause difficulty focusing and poor test performance. For this reason, families should create a diet type that includes these for their children.” Demir emphasized that proper nutrition is the key to not only physical but also mental health.

“Regular meals are essential for success”

Irregular meals can lead to blood sugar fluctuations and cause distraction. Özlem Demir emphasized that breakfast is very important at this point. Pointing out that research shows that students who skip breakfast perform lower in tests, Demir said that excessive sugar consumption reduces sleep quality and negatively affects cognitive functions.

Beware of fast food and caffeine consumption

Demir underlined that excessive consumption of sugar and fast food causes sudden energy drops, which reduces students' motivation during the day. He also warned that excessive caffeine consumption can increase anxiety and disrupt sleep patterns.

The recommended diet for academic success: Mediterranean diet

Özlem Demir from Altınbaş University said, “One of the most effective diets that supports academic performance is the Mediterranean diet. This diet, which consists of plenty of vegetables, fruits, whole grains, olive oil and seafood, improves brain function thanks to antioxidants.” and summarized her recommendations in 5 points:

• Eat regular meals.
• Choose foods rich in omega-3, vitamins and minerals.
• Avoid fast food and excessive sugar consumption.
• Never skip breakfast.
• Adopt a balanced nutrition plan such as the Mediterranean diet.