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The concept of enhancing cognitive abilities through dietary choices has gained substantial interest in recent years. While no single food item can be labelled as an ‘intelligence booster’, certain nutrients have been identified as beneficial for brain health and cognitive function. This article, drawing on insights from psychologists and nutritionists, explores the connection between diet and intelligence.

Nutritional neuroscience investigates the impact of dietary components on brain health, mood, and cognition. A balanced diet providing essential nutrients is crucial for the optimal functioning of the brain, which consumes about 20% of the body’s energy (Gómez-Pinilla, 2008).

1. Omega-3 Rich Fish: Fatty fish like salmon, mackerel, and sardines, rich in omega-3 fatty acids, are vital for brain health. DHA, a type of omega-3, aids in building neuronal cell membranes in the brain, which is linked to improved cognitive functioning (Swanson et al., 2012).
2. Berries: Berries, especially blueberries, are high in antioxidants like flavonoids, which may delay brain aging and enhance memory. A study by Devore et al. (2012) suggested that increased berry intake is associated with slower progression of cognitive decline in elderly women.
3. Nuts and Seeds: These are excellent sources of the antioxidant vitamin E, which can help prevent cognitive decline, especially in the elderly. Walnuts, in particular, have high levels of DHA, a type of Omega-3 fatty acid (Morris, 2005).
4. Whole Grains: Whole grains like oats, barley, and brown rice are rich in vitamin E, B vitamins, and healthy fats that provide energy to the brain over a sustained period, enhancing concentration and focus (Gómez-Pinilla, 2008).
5. Leafy Green Vegetables: Vegetables like spinach, kale, and broccoli are rich in brain-healthy nutrients like folate, beta carotene, and vitamin K, which are thought to help slow cognitive decline (Morris et al., 2018).
6. Coffee and Green Tea: The caffeine in coffee and tea can enhance brain function in the short term, while these drinks also contain antioxidants that may offer long-term benefits for brain health (Gu et al., 2016).
7. Turmeric: Curcumin, a component found in turmeric, has been shown to cross the blood-brain barrier and is linked to improved memory and brain cell growth in some studies (Small et al., 2018).
8. Dark Chocolate: Flavonoids, caffeine, and antioxidants in dark chocolate are known to boost memory and slow down age-related mental decline (Sorond et al., 2018).
9. Eggs: Eggs are a good source of several nutrients linked with brain health, including B vitamins and choline. Choline is crucial for creating acetylcholine, a neurotransmitter that helps regulate mood and memory (Poly et al., 2011).

Incorporating these foods into your diet may contribute to improved brain health and cognitive function. However, it’s important to adopt a holistic approach to health. Regular

physical activity, mental exercises, adequate sleep, and stress management, alongside a balanced diet, are essential for maintaining and enhancing cognitive abilities.

• Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
• Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
• Devore, E. E., Kang, J. H., Breteler, M. M., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72(1), 135-143.
• Morris, M. C. (2005). Dietary fats and the risk of incident Alzheimer disease. Archives of Neurology, 62(2), 184-188.
• Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., & Dawson-Hughes, B. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology, 90(3), e214-e222.
• Gu, Y., Scarmeas, N., & Cosentino, S. (2016). Mediterranean diet and brain health: Just diet, exercise, both, neither? Journal of the American Geriatrics Society, 64(6), 1305-1307.
• Small, G. W., Siddarth, P., Li, Z., Miller, K. J., Ercoli, L., Emerson, N. D

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