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It’s often said that you are what you eat, and when it comes to brain health, your diet plays a pivotal role. Consuming nutritious foods can support cognitive function, but on the flip side, certain foods can harm your brain. Based on insights from research, here are 18 foods that could negatively impact your brain health.
Refined Carbohydrates
A high intake of refined carbohydrates, such as white bread and pastries, may harm brain function. Research in the American Journal of Clinical Nutrition found that kids with more processed carbohydrates scored lower on intelligence tests.
Refined carbohydrates also have a high glycemic index, causing quick digestion and blood sugar spikes, leading to fatigue and concentration issues. Whole grains and fruits are a more brilliant substitute for steady energy levels.
Artificial Sweeteners
While they may be low in calories, artificial sweeteners like aspartame have been connected to headaches and decreased cognitive function. Aspartame is a chemical stressor, raising plasma cortisol levels and triggering an overproduction of free radicals.
Elevated cortisol levels and excess free radicals may heighten the brain’s susceptibility to oxidative stress, potentially negatively impacting neurobehavioral health. Natural sweeteners such as stevia or honey provide a better alternative.
Highly Processed Foods
A meta-analysis in Nutrients found that consuming processed foods, high in trans fats and preservatives, was linked to a 44% higher risk of depression and a 48% increased risk of anxiety. Even consuming 33% of calories from ultra-processed foods raised these risks.
Another study in Brazil with 10,775 participants showed that just 20% of calories from processed foods led to a 28% faster cognitive decline. Opting for whole foods like fresh produce and lean proteins is advised for better health.
Mercury-laden Fish
Consuming fish contaminated with mercury can be harmful, especially for children and fetuses, as mercury is a neurotoxin that can impact brain development and cognitive functions. Larger fish, such as sharks, swordfish, and certain types of tuna, tend to have higher mercury levels due to their high place in the food chain.
To minimize risks, it is recommended to choose lower-mercury fish like salmon, anchovies, and trout, as they still provide essential omega-3 fatty acids for brain health. Seeking fish from sources with lower pollution levels can also help reduce mercury exposure.
Microwave Popcorn
The diacetyl used in the flavoring of many microwave popcorn brands can cause damage to the brain’s proteins. Air-popped popcorn seasoned with spices offers a healthier snack option.
Soy Products
While some studies suggest that soy products can have benefits, such as lowering cholesterol and reducing the risk of certain types of cancer, others argue that excessive consumption may adversely affect hormone levels. Depending on high intake, specific components in soy, such as phytoestrogens, can influence hormone function and, potentially, brain health.
Consuming soy in moderation, opting for organic, non-GMO sources like tofu and tempeh, or consulting a healthcare professional for personalized recommendations is essential.
Fried Foods
Megan Hilbert, a registered dietitian at Top Nutrition Coaching, explains, “A diet rich in fried foods leads to neuroinflammation or inflammation within the brain. This occurs because fried foods generate advanced glycation end products, which bind to tissues, causing damage and triggering inflammation.”
This inflammation is associated with cognitive decline and an increased risk of developing Alzheimer’s disease. It is essential to limit fried foods in your diet and opt for healthier cooking methods such as baking, grilling, or sautéing with healthy oils like olive or avocado oil.
High-Sugar Snacks
A diet high in sugar can expand your waistline and shrink your brain. High sugar consumption can lead to poor memory formation, learning disorders, and depression. High sugar levels can alter the brain’s chemical balance, leading to imbalanced moods and decreased cognitive function.
To maintain a healthy brain, limit your intake of sugary snacks such as candy, cookies, and soda. Instead, choose healthier options like fresh fruit, yogurt with honey, or a small piece of dark chocolate.
Excessive Caffeine
While moderate caffeine consumption can have beneficial effects on focus and alertness, excessive intake may lead to jitters, anxiety, and hindered neurogenesis. Hence, balance is critical.
Bottled Salad Dressings
Many commercial dressings contain vegetable oils and processed ingredients, adding refined fats and calories to the diet. Making your dressing using olive oil, vinegar, or lemon juice is healthier for brain health.
Charred Meat
When meat is charred, chemicals known as heterocyclic amines (HCAs) form, which may lead to neurodegenerative diseases. One of them is Parkinson’s disease, a brain condition that causes problems with movement, mental health, sleep, pain, and other health issues.
Lowering cooking temperatures and avoiding direct exposure to flames can reduce the risk associated with HCAs.
Canned Food
Chemicals present in canned foods, including neurotoxins, can disrupt electrolyte balance in the brain, potentially leading to mental health disorders. Choosing fresh foods instead of canned goods can help minimize exposure to these chemicals.
When purchasing canned food, opt for BPA-free cans and rinse the contents thoroughly before consumption.
High-Sodium Foods
As per the American Heart Association, high sodium intake can lead to hypertension, a risk factor for cognitive decline. Foods like canned soups and frozen dinners are often high in sodium.
Reading labels and choosing low-sodium options or preparing homemade meals with fresh ingredients can significantly decrease sodium intake.
Pastries and Cakes
A “Journal of Alzheimer’s Disease” study associates Alzheimer’s with a high intake of these sugary and fatty foods. Pastries and cakes are often made with white flour, trans fats, and added sugars, all of which can trigger brain inflammation.
Choose healthier alternatives like fruits or homemade treats with whole-grain flour and natural sweeteners.
High-Sugar Cereals
Breakfast cereals with high sugar content can cause a surge in blood glucose levels, which harms brain health. Studies have linked high sugar intake to cognitive decline and a higher likelihood of dementia.
Opt for whole-grain cereals with lower sugar content or swap out cereal for a more balanced breakfast option like eggs and vegetables.
Margarine
Often high in trans fats, regular consumption of margarine can lead to the deterioration of neuronal structures and functions. These unhealthy fats can also cause inflammation in the brain, increasing the risk of developing diseases like Alzheimer’s.
Opt for healthier alternatives like avocado spread or olive oil.
Cheese
In processed cheeses, diacetyl enhances their creaminess, softness, and addictive qualities. This compound can traverse the blood-brain barrier, contributing to the formation of harmful plaques in the brain and potentially causing significant memory deterioration.
Pesticide-Treated Produce
Certain pesticides can cause neurotoxic effects, particularly if a person is exposed to them in large amounts over an extended period. These chemicals can amass in the brain and disrupt its normal functions, leading to cognitive impairment and even neurodegenerative diseases.
To reduce your exposure to pesticides, opt for organic produce whenever possible. If you must buy conventionally grown fruits and vegetables, wash them thoroughly before consuming them.
By being mindful of these foods, making informed choices, and maintaining a balanced diet rich in brain-healthy nutrients, you can support your cognitive health and keep your brain in good working order. Always consult healthcare professionals before making significant changes to your diet, especially if you have pre-existing health conditions.
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