5 stress-relieving foods to introduce into your diet before exams

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If you have an exam coming up, help yourself to products that will stimulate your brain cells to work. Don’t forget about well-balanced meals, which will protect you from deficiencies of certain components that can have a negative impact on stress, concentration and memory skills. Below you will find 5 product suggestions and proven recipes.


Pumpkin is rich in potassium, phosphorus and calcium, it also contains fiber, magnesium, vitamin C and B vitamins. It also has amazing properties that make your mind work at high speed, have better memory and concentration ability. You can also snack on pumpkin seeds, which are great for removing toxins and have a salutary effect on the nervous system. By combining pumpkin with other products you will get a meal that is healthy and rich in unsaturated fats. Pumpkin and beans can be used to make excellent hummus, perfect for sandwiches.

Ingredients for pumpkin hummus:

  • 0.5 kg of pumpkin without skin and seeds,
  • 2 tbsp olive oil,
  • 1 can of white beans,
  • 1 tbsp lemon juice,
  • 2 cloves of garlic,
  • 4 tbsp. tahini paste,
  • 0.5 teaspoon pepper,
  • 1 tablespoon parsley.


Cut the pumpkin into small pieces, drizzle with olive oil and roast in the oven or steam. Put the soft pumpkin into a blender, add beans and spices. Blend until creamy. Serve with fresh parsley.

Forest mushrooms

Forest mushrooms contain a lot of potassium, which improves concentration and regulates blood pressure. Moreover, they contain iron, calcium, iodine, phosphorus, selenium and magnesium salts. You will also find a lot of vitamins in them, especially B1, B2 and B3. From forest mushrooms you can prepare an excellent soup. By the way, remember to make a larger portion, because the soup tastes even better the next day.

Ingredients for mushroom soup:

  • 2 tablespoons of olive oil,
  • 1 large onion,
  • 4 cloves of garlic,
  • 20 dag of forest mushrooms (chanterelles, boletus, chamois),
  • 1 teaspoon of sea salt,
  • 1 teaspoon of thyme,
  • 4 cups of vegetable broth,
  • 0.5 cup of water,
  • 3 tbsp cashew nuts,
  • 1 Tbsp. lemon juice,
  • 2 tbsp chopped dill.


In a large pot, heat the oil and fry the diced onion and pressed garlic in it. Add chopped mushrooms and salt and fry for about 5 minutes. Then pour in the vegetable broth and simmer covered for 10 minutes. In a high speed blender, blend the cashew nuts with the water to a smooth cream. Pour the contents into the pot with the remaining ingredients and cook for another 5 minutes. Finally add lemon and chopped dill.


Lentils are easy to digest and are a valuable source of vitamins and nutrients. Thanks to the B vitamins, it is extremely beneficial to memory and concentration. With lentils you can prepare a filling soup, salad or stew. Below you will find a quick and easy recipe for a lentil dish with rice.

Ingredients for a lentil dish:

  • 0.5 cups red lentils,
  • 2 carrots,
  • 0.5 cup of rice,
  • 1 red onion,
  • 5 mushrooms,
  • 50 g tomato concentrate,
  • 2 tbsp blended sun-dried tomatoes,
  • 1 bunch of chopped parsley,
  • pinch of turmeric,
  • 0.5 teaspoon marjoram,
  • a pinch of herbes de Provence,
  • 1 tablespoon soy sauce,
  • olive oil.


Rinse the rice under running water, then boil in 1 cup of water for 12 minutes. Remove from heat and put it under a blanket to keep it cool. Heat olive oil in a frying pan and add chopped onion. When onion is glazed, add thoroughly rinsed lentils, pour water and cook covered. In the meantime grate the carrots, add to the lentils, stir and do not cover so that excess water can evaporate. After 15 minutes add the spices, mushrooms, tomatoes and concentrate and cook for another 5 minutes. Serve the hot sauce with rice and parsley.


Cocoa has a lot of extraordinary nutritional value. It perfectly affects our mood, calms and improves it. It prevents many diseases, helps to fight stress, improves concentration and memory. To ensure that you get the right dose of this product, it is worth preparing a chocolate cake.

Ingredients for chocolate cake:

  • 20 dag of flour,
  • 20 dag of sugar,
  • 60 g of dark cocoa,
  • 1 teaspoon of baking powder,
  • 1 teaspoon of baking soda,
  • ⅓ cup oil,
  • 1 egg,
  • ¾ cup vegetable drink,
  • ¾ cup boiling water,
  • 2 teaspoons of instant coffee.


In a large bowl, mix all dry ingredients. Add the vegetable drink, oil, egg and mix again. Now you can add hot water. The batter will be thin, but that’s how it should be. When ready pour the batter into the cake pan and bake until dry.


Consumption of walnuts improves memory and concentration. You can munch them between meals, but also combine them with other products and prepare a nutritious smoothie.

Ingredients for a smoothie:

  • handful of strawberries,
  • a handful of raspberries,
  • 3 tbsp walnuts,
  • 200 ml plant milk,
  • 3 cubes of dark chocolate.


Blend all ingredients in a high speed blender. Consume immediately after preparation.

Read also 5 superfoods to introduce into your diet today

Main photo: Andrea Piacquadio/ pexels.com

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