Foods closely related to brain health.

Our diet is closely linked to our health. Eating right benefits the body, while eating wrong can be harmful to health. So, which foods, when eaten in excess, can damage intelligence? And what foods are beneficial for brain health?

I. Foods that are harmful to intelligence

1. Caffeine

Dr. Lauren Napolitano, a psychologist at Bryn Mawr Hospital in Pennsylvania, USA, states that people with psychological problems should avoid caffeine. Many people try to combat drowsiness and other symptoms by drinking coffee, only to inadvertently plunge themselves into a state of anxiety.

2. MSG (Monosodium Glutamate)

Dr. Chad Lawrence, a medical expert from Delaware, states that research has found that excessive consumption of MSG not only leads to headaches and chest tightness but also seriously affects brain health. The reason is that MSG can overstimulate nerve cell receptors, and may even lead to the apoptosis (death) of nerve cells.

3. Processed foods containing preservatives

Dr. Brandon Mentore, a sports nutritionist, states that processed foods contain ingredients such as preservatives, colorings, and artificial flavors that affect behavior and brain cognitive function.

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4. High salt

A study published in the journal *Neurobiology of Aging* found that a high-salt diet accelerates the decline in cognitive ability in the elderly.

5. Sugar

Dr. Mentore states that long-term, high consumption of sugar can lead to problems like memory loss. A study published in the *Journal of Physiology* found that fructose reduces brain and memory function.

6. Trans fatty acids

A 2012 study found that excessive intake of trans fats not only raises "bad" cholesterol (LDL) and lowers "good" cholesterol (HDL) levels but also causes brain atrophy. Trans fatty acids increase the risk of cerebral vascular degeneration and hardening.

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II. Foods beneficial for brain health

1. Fish. The fat in fish contains omega-3 fatty acids, which have a protective effect on the nervous system and help to improve brain health. Research shows that people who eat fish at least once a week, especially salmon, sardines, and roach, have a much lower incidence of Alzheimer's disease compared to those who rarely eat fish. Eating fish also helps to enhance the activity of nerve cells, thereby improving learning and memory abilities.

2. Garlic. The main energy source for brain activity is glucose. For glucose to function properly, a sufficient amount of vitamin B1 is required. Garlic itself does not contain a large amount of vitamin B1, but it can enhance the effect of vitamin B1 because it can combine with B1 to form a substance called "allicin," which is much more potent than vitamin B1 itself. Therefore, eating garlic in moderation can promote the conversion of glucose into brain energy.

3. Eggs. The protein contained in eggs is one of the finest proteins in natural foods. It is rich in amino acids that the human body needs. In addition to being rich in lecithin, the yolk also contains abundant calcium, phosphorus, iron, and vitamins A, D, B, etc., making it suitable for people with mental work.

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4. Legumes and their products. They provide the required high-quality protein and 8 essential amino acids, all of which help to enhance the function of cerebral blood vessels. In addition, they contain lecithin, rich vitamins, and other minerals, making them especially suitable for people with mental work.

5. Walnuts and sesame seeds. Modern research has found that these two substances are very nutritious, especially with a high content of unsaturated fatty acids. Therefore, eating them often can provide the brain with sufficient small-molecule unsaturated fatty acids such as linoleic acid and linolenic acid to remove impurities from blood vessels and improve brain function.

6. Fruits. Pineapple is rich in vitamin C and the important trace element manganese, which helps to improve human memory; lemons can improve a person's receptivity; bananas can provide the brain with the important substance tyrosine, which can make people energetic, improve concentration, and enhance creativity.

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