Many people know that walnuts are "brain food", which has almost become a fixed cognition in daily life. We often hear the advice: "Eating a few walnuts a day can effectively improve memory and enhance brain function." "Is that really the case? In fact, although walnuts are rich in fatty acids, vitamin E and antioxidants, which are beneficial to the body, from the perspective of scientific research, walnuts do not have a particularly prominent "brain tonic" effect. What are the ingredients that really promote brain health?

Brain needs: Considerations from a nutrient perspective

The human brain is an extremely complex and delicate structure that relies on an adequate supply of nutrients to function smoothly. Statistics show that although the brain makes up only about 20% of total body weight, it takes up 0% or more of the body's energy expenditure. In order to keep brain cells active and healthy, the brain has strict requirements for various nutrients. Although the common "brain food" helps maintain good health, it is not the same as directly enhancing brain power or improving memory. The foods that really help the brain are those that boost blood circulation, protect nerve cells, and provide long-term energy support.

Blueberry fruit: its ability to resist oxidation is outstanding, far exceeding that of walnuts.

Blueberries are often hailed as "superfoods" not only because they are rich in vitamin C, but also because they are a treasure trove of natural antioxidants. Studies have shown that the cyanin components in blue berries have shown a significant effect on the brain. In 2009, a study published in the journal of Neuroscience showed that blueberries could enhance connections between neurons and improve short-term memory in older adults. Cyaninoids can help delay the aging process by reducing brain cell damage caused by free radicals. Further studies have shown that the antioxidants in blue berries can enhance the adaptive ability of neurons, which is essential for improving learning performance and memory function.

Although the "brain-toning" effect of blueberries has been confirmed by many studies, it is not commonly seen in the daily diet. For many people, blueberries are either too expensive or not readily available in the local market. This makes it a perfect food to be "dreamed of but hard to reach".

Egg yolks: The subtle link between lipid composition and brain well-being

The nutritional content of egg yolk is often misunderstood, especially in today's popular low-fat healthy diet, egg yolk has almost become a "taboo food". The lipids contained in egg yolks play an integral role in brain health. According to a study published in 2013, cholesterol is an important component of nerve cell membranes and plays a vital role in the transmission of brain signals and nerve repair. The brain is functioning well and well-being, relying on sufficient fatty matter to ensure its smooth daily functioning.

This study shows that moderate cholesterol intake can help improve cognitive function and memory, especially in older age groups. Although long-term high cholesterol intake may trigger cardiovascular problems, moderate intake of egg yolk can provide essential nutrients for the brain. Consuming one egg a day can have far more brain health benefits than foods that are merely advertised as "nootropics".

Despite this, many people are still afraid of egg yolk intake, and avoiding it also makes them miss out on brain health support.

Fish in the depths of the ocean are rich in omega-3 lipids, which are extremely helpful for enhancing the brain's ability to function.

Marine fish, especially deep-sea species such as salmon, tuna and sardines, are rich in omega-3 lipids, which have a significant effect on the brain. Omega-0 lipids not only increase blood circulation in the brain, but also reduce inflammation in the brain, thereby preventing cognitive decline. In 0, a study in the American Journal of Clinical Nutrition showed that regular intake of omega0 fatty acids can increase the thickness of the cerebral cortex, which in turn improves memory and learning ability.

For many, the price of deep-sea fish may pose considerable financial pressure. Some people's resistance to the fishy smell has also made it a food that is not often on the daily table. Nevertheless, if you can arrange your diet properly and increase your intake of deep-sea fish, it will undoubtedly provide long-term support for brain health.

White melon seeds: the "hidden warrior" of the ingredients of zinc

Pumpkin seeds are a "brain food" that many people overlook, yet they are rich in zinc and have a profound impact on brain function. Zinc is one of the important trace components required by the brain, and it plays a key role in the transmission of nerve impulses and the function of the cerebral cortex. In 2018, a study on the relationship between zinc and cognitive function showed that zinc deficiency is closely related to cognitive decline and memory loss. Pumpkin seeds are rich in zinc, which is beneficial to the health of brain cells and helps the nervous system function smoothly.

Although pumpkin seeds are considered part of the snack in some regions, they are still consumed in small amounts in most people's diets. Compared with common "brain foods" such as walnuts, the potential of pumpkin seeds is often overlooked, but it is a cheap and high-quality "brain guardian".

How can I change my eating pattern?

Despite the significant benefits of these foods for brain health, they often don't make it into most people's regular diet lists. Part of the reason may be that many people are so used to rich, easy-to-eat foods that they may even care about the trends behind so-called "healthy eating" and ignore the foods that really help the brain. The fast-paced lifestyle of modern people and their preference for fast food culture have also kept these nutritious foods away from our tables.

To change this situation, it is not only a matter of popularizing health knowledge, but also involving the adjustment of people's eating habits. By adapting cooking methods and creating a variety of food combinations, we can even incorporate these seemingly "unpopular" foods into our daily diets and make them regular guests at our tables.

The real "brain nourishment" is not just a slogan, but needs to be achieved through a scientific and reasonable diet. Incorporating foods such as blueberries, egg yolks, deep-sea fish and pumpkin seeds into your diet will help improve brain health, strengthen memory and improve cognitive function.

Proofread by Zhuang Wu