Foods that are beneficial for brain health and enhance intelligence

Eating well is good for your mental health as well as your physical health; But what foods are especially important for keeping gray matter happy and healthy?

(Definition of gray matter) It is one of the basic elements of the central nervous system, consisting of nerve cell bodies, neuron sponges, glial cells, and capillaries.

If you want to be fully focused in a meeting, in your lessons, at your university, or even for children; Paying attention to your diet can actually pay off.

It may help to eat a healthy, balanced diet that includes these brain-boosting foods to keep your memory strong and your focus as clear as possible.. These include the following:

1- Whole grains

They help improve focus; You can choose whole grains that are low in GL. This means that they release glucose slowly into the bloodstream; This keeps you focused all day long
You can also choose whole grain brown bread, brown rice and oats.

2- Oily fish.
help promote healthy brain function; Of the most effective fats, omega-3 occurs naturally in oily fish such as (salmon, trout, mackerel, ryanga, sardines, and good plant sources include (flaxseeds, soybeans, pumpkin seeds, walnuts) these fats are important for the health of the heart, brain and joints..
3- blueberries
Helps improve short term memory
Evidence accumulating at Tufts University in the US indicates that consumption of blueberries may be effective in improving or delaying short-term memory loss.
It’s widely available, but you can also look for dark red and purple fruits, such as blackberries, and vegetables that contain the same protective compounds called anthocyanins.

4- tomato

May help prevent free radical damage

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, can help protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s disease…

5- eggs

May help delay brain shrinkage
Eggs and chickens: Eggs and chickens have a common bond that is high in choline. It is a substance closely related to long-term memory.

6- Pumpkin seeds
May help boost memory and boost mood;
Richer in zinc than many other seeds, pumpkin seeds provide this valuable mineral which is vital for enhancing memory and thinking skills.

7- Cauliflower
Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve mental ability.

Researchers report that because broccoli is rich in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to function properly and to preserve our brains and memories.

8- Banana

– Provides us with a good amount of vitamins B6 and; This banana benefit can be enhanced by eating it in conjunction with dark chocolate.

9- Nuts

May help protect healthy brain function
A study published in the American Journal of Epidemiology suggests that adequate vitamin E intake may help prevent cognitive decline, especially in older adults.

Nuts are a great source of vitamin E along with green leafy vegetables, asparagus, olives, seeds, eggs, brown rice, and cole.

The importance of exercise!!
Don’t forget that in addition to eating a healthy diet, exercise helps keep our brains sharp.
Research shows that regular exercise improves cognitive function, slows down the mental aging process, and helps us process information more effectively

about the author

nutritionist Shaimaa Ali

is a-freelance journalist specializing in health and fitness as well as nutritionist certified from mansoura university on Egypt

for Medical information i recommended National Institutes of Health Most of My blog source by it