FOOD THAT WOULD MAKE YOU SMART

As the saying goes, "you are what you eat". The kind of food we eat is able to affect our ability to reason logically and stay alert at needed times. Aside the fact malnutrition puts the the body in a state of dilemma on whether to eat food to stay alive or to eat food to stay alert. since survivor is the priority for all organism, the body decides to stay alert and dull than to be a genius in the grave

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?

1. Wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI (glycaemic index), which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.
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2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA (Eicosapentaenoic acid and docosahexaenoic acid). Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

3. Blueberries

Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there's no excuse.
Blueberry antioxidants have potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory. In a study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging.

4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. It had been reported that lycopene, one of the active component in tomato, could attenuate memory impairment in diabetes mellitus by inhibiting acetylcholinesterase enzyme resulting in an elevation of acetylcholine leading to learning and memory improvement. In addition, it also decreased oxidative stress both in cerebral cortex and in hippocampus

5. Add vitality with vitamins

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.

6. Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin are blackcurrants.

7. Pick up pumpkin seeds

Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

8. Bet on broccoli

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

9. Sprinkle on sage

Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.

10. Go nuts

A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.