Article in English: Waking up each day with a diet full of vitamins, minerals, and antioxidants can boost your mental capacity over time. There is also the added benefit of increasing your immune system and improving your health.  Choosing a hard-boiled egg rich in choline, which is type of B vitamin, can increase your verbal and visual performance.There is also a recent study that links this vitamin to a decrease in dementia.  Eat foods rich in zinc, such as bran cereal. Zinc plays a pivotal role in cognitive stability and memory formation. There is also the bonus effect of improving your skin tone.  Eat antioxidant-rich fruits and vegetables. They provide your brain with necessary nutrients that they may not be receiving from other things in your diet. They help increase mental capacity and memory.  A small amount of caffeine first thing in the morning from a cup of coffee or caffeinated tea can help improve your mental performance and memory as well as increase your concentration. You can do a short workout at any point during the day to increase mental performance. It also helps with mental health and agility by reducing stress, boosting mood-improving chemicals in your brain, relieving anxiety, increase relaxation, and increasing creativity.  Doing exercises such as aerobics releases vital neurotransmitters that increase concentration levels and brain power as well as help you focus.  Cardiovascular workouts can also increase the production of brain cells in your hippocampus, which is the part of your brain that is responsible for learning and memory.  You can go for a brisk walk, a jog, or a run if you prefer to be outside. If you prefer the indoors or in harsh weather conditions, use a stationary bike or treadmill. Do these exercises for 45-60 minutes, four days a week. Not only will it help your mental state, it will also help with physical agility as well. Whether it's the latest thriller, a classic novel, or your favorite magazine, reading engages many parts of your brain linked with memory, cognition, and imagination....

Summary in Indonesian:
Konsumsi makanan yang tepat untuk sarapan. Berolahragalah sambil beraktivitas sehari-hari. Perbanyaklah membaca. Bermainlah. Pelajari hal-hal baru. Bekerjasamalah dengan orang lain.