Foods that increase intelligence

Are there foods that increase intelligence?

There is no scientific information or evidence about the existence of certain foods to increase intelligence in particular, but there are some foods that contain high amounts of certain health compounds; Such as: omega-3 fatty acids, B vitamins, and antioxidants, which all contribute to supporting brain health, and we will mention some examples of these foods later in the “Foods that help enhance brain capabilities” section.

In general, it is recommended to keep eating breakfast and not to ignore it; This is because of its importance in maintaining the health of the brain and its capabilities in general; Where it was found that eating breakfast improves concentration and mental performance, it should be noted that glucose is the main source of energy for the brain, and breakfast is necessary to re-supply the body with the energy needed for the brain after 8 hours of sleep and rest.

Nutrition and brain health

Nutrition is a broad science, and in the recent period, interest in foods that affect health in general has increased, in addition to increasing interest in mental health; This is because the brain works non-stop to regulate body movement, breathing, heartbeat, and various senses, and this means that the brain needs a continuous source of energy to perform its functions properly, and this energy comes from the foods that a person eats, which are more than just a source of energy; Eating high-quality foods that contain vitamins, minerals, and antioxidants contributes to nourishing the brain and reducing the risk of oxidative stress that may occur within the cells of the body.

Foods that help boost brain capabilities

A healthy brain contributes to increasing focus, providing the ability to learn, providing a strong memory and a healthy life, and to obtain this, the brain must be well nourished; Here are some foods that help enhance brain capabilities:

Coffee: Coffee is a commonly used beverage, and it contains caffeine (in English: Caffeine), which can boost brain function in the short term, according to a review published in Nutrition Bulletin in 2008. It was noted that caffeine inhibits the linkage of a neurotransmitter called adenosine. (English: Adenosine) with its receptors; It is a neurotransmitter that stimulates the body to sleep, and caffeine stimulates the central nervous system by improving the secretion of other neurotransmitters that can improve various brain functions; Such as: dopamine (in English: Dopamine), serotonin (in English: Serotonin), and noradrenaline (in English: Noradrenaline); Among the brain functions stimulated by caffeine are the following:

The mood.

Vigilance.

Attention.

Reaction time.

Learning.

General mental functions.

Omega-3 sources: Omega-3 fatty acids (in English: Omega-3 fatty acid) are essential fats that the body cannot manufacture, meaning that they must be obtained from the diet; Among its sources: fish, which is the best source of omega-3, as well as some types of plants. A review published in Nature Reviews Neurology in 2009 found that increased omega-3 intake was associated with reduced age-related cognitive impairment and a reduced risk of Alzheimer’s disease.

Dark green leafy vegetables: Dark green leafy vegetables are essential foods for health; Examples include: watercress, spinach, beet leaves, chard, and dandelion, in addition to Chinese cabbage, cabbage leaves, kale, and lettuce. These vegetables are rich in minerals; Such as: iron, magnesium, potassium, and calcium, in addition to the necessary vitamins; Such as: B vitamins, vitamin C, vitamin E, and vitamin K. One study published in Neurology in 2018 found that a diet containing one serving of dark green leafy vegetables per day was associated with slowing age-related cognitive impairment in older adults who They range in age from 58-99 years.

Berries: All types of berries contain many essential nutrients compared to other fruits and vegetables. As it is rich in polyphenols (in English: Polyphenols); They are plant compounds (English: Phytonutrients) that have antioxidant and anti-inflammatory properties, and one study published in the Annals of Neurology in 2012 indicated that women who ate more strawberries and blueberries showed a delay in the decline of mental abilities by an average of two and a half years compared to those who did not. They did not eat these fruits.

Walnuts: Walnuts are rich in nutrients and unsaturated fats, and they are among the nuts beneficial to the health of the body, as they contain many nutrients, plant sterols (in English: Phytosterols), polyphenols, and linoleic acid, which are all considered Associated with improving mental and mental functions, and a review published in The Journal of Nutrition in 2014 indicated that using nut nutritional supplements can improve motor functions, cognition, and memory in animals. Improved cognition in the elderly.

Dark Chocolate: Several studies have indicated that consuming high concentrations of dark chocolate can improve brain health. This may be because they contain high levels of flavonoids, as one study published in The FASEB Journal in 2018 found an accumulation of flavonoids in areas of the brain responsible for learning and memory.