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10 foods that help improve your Intelligence

A healthy diet not only has a positive effect on appearance, it also improves cognitive abilities. In this article, I will be sharing with you the best foods to strengthen the brain and avoid the consequences of aging, able to maintain its strong and young neurons longer!

1. Yogurt

Yogurt not only helps to regenerate intestinal flora, but some studies suggest it is also able to improve mood, as intestinal bacteria are involved in mental health and brain development. Experts recommend eating a low-fat yogurt a day.

2. blueberries

One study claims that blueberries strengthen long-term memory. They are an important source of antioxidants, which fight oxidative stress and also contain potassium, which is necessary for the generation of nerve impulses.

If you can't get this fresh food, look in stores for these dehydrated fruits.

3. Nuts and almonds

They are the most effective nuts for intellectual performance due to their high phosphorus content. Furthermore, studies claim that they improve memory.

Eat three walnuts or eight almonds a day, and if you still drink green tea, it will feed your brain twice.

4. Cauliflower and broccoli

These vegetables provide a potent antioxidant and anticancer and are known for their neuroprotective properties. Arugula, turnip and Brussels sprouts also have these properties.

Be aware that the antioxidant these foods contain forms when they are cooked, so it is important to cook these vegetables properly.

5. Eggs

Eggs improve attention span and long-term memory, thanks to its vitamins and amino acids, whose function is to protect the nervous system.

If you don't have cholesterol problems, you can consume up to four eggs a week.

6. Marine fish

The fatty acids in tuna, salmon or mackerel protect against neurodegenerative diseases such as Alzheimer's. Studies also show that they have components capable of delaying cognitive deterioration.

7. Café

A cup of coffee is much more than a stimulant. It is a neuroprotector, which stimulates long-term memory. Coffee has antioxidant agents and increases attention and concentration levels for half an hour after ingestion.

That's why it's good to drink coffee half an hour before doing something important, avoiding excesses.

8. Soybean

Regular consumption helps prevent atherosclerosis , which is harmful to both heart and brain health. In addition, it delays age-associated cognitive decline . Enjoy soy in all its varieties: milk, tofu, sprouts and grains.

9. Bitter chocolate

Cocoa is another memory-enhancing antioxidant because it increases blood flow to the brain.

An important fact is that it loses this property when combined with milk. So, when eating this food, choose what has at least 70% cocoa.

10. Green tea

Green tea is more recommended than coffee for brain care. Experts say that, unlike coffee, tea's antioxidants remain active in the body for up to three days. Drink three cups of tea during the day, if possible outside meals.

Tips to 'boost' intelligence

1. Breakfast is the most important meal for the brain, as such, it is mandatory;

2. Eat whole or raw foods and avoid refined, white or overcooked foods;

3. Eat at least five servings a day of fruit and vegetables;

4. Consume four servings a day of whole grains such as rice, oats, or wheat;

5. Combine protein foods with carbohydrate foods such as fruit and nuts;

6. Choose flax seed, sunflower or sesame oil to season your salads;

7. Avoid fried and savory foods.

(Reference -,

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