What is the best brain-enhancing method
As the pace of life accelerates, excessive use of the brain has become a common problem for modern people. How to scientifically nourish the brain and improve cognitive ability has become a hot topic. This article combines the hot content of the entire network for the past 10 days to sort out authoritative suggestions on brain-tonifying foods, nutrients and lifestyles, and attaches structured data for reference.
1. Popular brain-enhancing food rankings
According to nutrition and social media discussions, the following foods are recognized as "brain-nourishing products":
| Food name | Core nutrients | Brain-tonifying effects |
|---|---|---|
| Deep sea fish (salmon, cod) | Omega-3 fatty acids | Promote neuron growth and delay brain aging |
| Walnut | Unsaturated fatty acids, vitamin E | Improve memory and antioxidant |
| blueberry | anthocyanin | Enhance brain cell signaling |
| egg | Choline, lecithin | Improve concentration and learning ability |
| Dark chocolate (≥70% cocoa) | Flavanol | Promote cerebral blood flow and improve mood |
2. Scientific intake of brain-tonifying nutrients
According to the latest data from the World Health Organization (WHO) and the Dietary Guidelines for Chinese Residents, the daily intake of key brain-enhancing nutrients is as follows:
| Nutrients | Daily recommendations | Best Source |
|---|---|---|
| Omega-3 fatty acids | 250-500mg DHA+EPA | Deep-sea fish, flaxseed oil |
| Vitamin B12 | 2.4μg | Animal liver, dairy products |
| magnesium | 320-420mg | Green leafy vegetables, nuts |
| Zinc | 8-11mg | Oysters, beef |
3. The brain-enhancing lifestyle that is hotly discussed across the Internet
The most popular non-dietary brain-nourishing methods on social media recently include:
1.Intermittent fasting: Research shows that 16:8 light fasting can promote the secretion of brain-derived neurotrophic factor (BDNF) and improve memory.
2.Mindfulness meditation: Harvard University study shows that 10 minutes of daily meditation can increase the thickness of the prefrontal cortex and improve decision-making ability.
3.Finger exercise training: Douyin #Finger Fitness Topic Views exceed 200 million, and fine motor training can stimulate the activity of the cerebral cortex.
4. Experts warn: These brain-enhancing misunderstandings should be avoided
1.Excessive supplementary health supplements: Excessive fish oil may cause bleeding tendencies, and vitamin B6 exceeding 400mg per day can cause nerve damage.
2.Rely on "puzzle games": Nature journal points out that simply playing Sudoku/crossword games has limited improvement in overall cognition and requires combined physical exercise.
3.Ignore sleep effects: During deep sleep, the brain clears β-amyloid (Alzheimer's disease-related substance), and staying up late will accelerate brain damage.
Conclusion
Scientific brain replenishment requires three-dimensional coordination of "nutrition + exercise + sleep". It is recommended to consume deep-sea fish at least twice a week, ensure 7 hours of sleep a day, and combine aerobic exercise (such as brisk walking and swimming). Regular cognitive training (such as learning a new language) can further stimulate brain neuroplasticity. Remember: The most effective way to nourish the brain isContinue to learn new things——This is the most popular consensus in recent brain science research.
(Note: The data in this article are compiled from WHO, the Chinese Nutrition Society, PubMed and Weibo/Tik Tok/Zhihu September 2023 hot topics)
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