The worst foods for brain health are those that hurt cognitive function, causing memory problems and reducing concentration. Consuming these foods regularly can pose risks to brain health. Understanding how the various types of foods affect the brain is important for maintaining optimal mental health. With the right dietary choices, you can protect your brain from the harmful effects of certain foods.
10 Foods You Should Avoid for a Healthy Brain
1. Margarine
For individuals with a dairy allergy, margarine can be an easy-to-use butter replacement in most dishes. While it is okay to use this oily spread on occasion, modern research has revealed that it is terrible for your brain.
Margarine is packed with trans fats, and recent studies have revealed that high levels of trans fats could be connected with dementia—a disease that diminishes brain function. So, instead of cooking things in margarine, consider using olive oil, a healthier alternative, whenever possible.
2. Alcohol
Alcohol is okay to enjoy on occasion, but over long periods, it can have many negative effects on the body, especially on the brain. Alcohol helps the central nervous system relax, but repeated use can cause damage to the part of the brain that controls balance, memory, and your ability to learn new information. In addition, extensive alcohol consumption can cause damage to the portion of your brain that makes decisions, making it more likely for you to make poor judgment, which could cause injury to yourself or others.
3. Frosting
Frosting, similar to margarine, is packed with trans fats which could be a contributing cause for neurodegenerative diseases like Alzheimer’s. However, unlike margarine, frosting is also packed with other unhealthy ingredients like excessive sugar that can lead to blood glucose levels spiking and crashing which contributes to possible mood swings and impaired cognitive function.
Also high in calories, frosting is loaded with preservatives to keep it shelf stable. These additives, like artificial colors, can cause stress and inflammation in the brain and potentially contribute to neurodegenerative diseases. While it can be a great addition to a cake, doctors recommend choosing to make your own frosting, or better yet, to use a fat-free glaze instead.
4. Soda/Diet Soda
There is no healthy version of soda. Regular soda is packed with high levels of a type of sugar called fructose, which has been found to affect the way memory functions.
If that weren’t enough, diet soda, which skips the fructose, is often packed with aspartame. Aspartame is made with phenylalanine, methanol, and aspartic acid, and several studies have revealed that these chemicals, both alone and in conjunction, can cause memory loss and cognitive issues, especially in those who are still developing.
The worst part is that these issues can be genetic, meaning they will pass on to your children in future generations. Overall, it’s better to say no to all soda, diet or otherwise.
5. French Fries (Or Anything Else Fried)
It is well known that fried foods, such as French fries, cause inflammation in the body, and while this may not sound serious, it’s important to note that this inflammation can affect all organs of the body, including your brain. The brain is full of blood vessels, which can become clogged with the overconsumption of fried fatty foods.
Combine this with increased inflammation, and consuming too many fried foods could eventually lead to a brain aneurysm or stroke. Whenever possible, substitute fried items for baked ones, or choose something fresh instead, like a salad.
6. Salad Dressings
Store-bought salad dressings aren’t as innocent as they may appear. Often, these salad dressings are packed with sugars, trans fats, and even fructose—which is the brain-damaging culprit found in soda.
While salad dressings aren’t inherently bad, try to make your own vinaigrettes at home so you can have a better idea of exactly what you are pouring on your salad. If you must buy salad dressing at the store, check the labels and avoid any containing trans fats or high fructose corn syrup.
7. Donuts
It probably isn’t surprising that a food composed of fried bread and frosting is bad for your brain. These small, sweet treats are packed with everything that is bad for your brain.
Donuts contain high content of refined sugars and unhealthy trans fats that with overconsumption can lead to increased inflammation in the brain and even dementia. Moderation is key, and it’s best to say no to donuts whenever possible. But, if you can’t, choose a donut without frosting, as while they are still fried and full of sugar, at least you won’t have to worry about the trans fats found in most frostings.
8. White Bread
White bread, or any sort of refined carbohydrates, isn’t very healthy for your brain. Refined carbohydrates, with their high glycemic index, typically cause a blood sugar spike, followed by a crash, giving you a mental fog shortly after consumption. Recent studies have found that the implications of eating white bread regularly can go even further, leading to diseases like Alzheimer’s.
It may sound far-fetched, but white bread and pasta contain beta-amyloid plaques, which damage neurons in the brain and lead to early-onset Alzheimer’s. Whenever possible, choose whole wheat and multigrain bread that don’t include these same damaging proteins, or better yet, substitute vegetables whenever possible.
9. Red Meat
While packed with protein, red meat contains high levels of saturated fats and cholesterol that can contribute to cardiovascular diseases that indirectly affect brain health and can lead to brain cell damage. Additionally, red meat is typically heavily processed, which studies have shown leads to elevated risks of dementia as well as other diseases, like cancer.
Not all meat is bad, though, as fish and poultry can still be part of a healthy diet. But for those who want to cut out meat entirely, beans, mushrooms, and lentils are all high in protein and excellent alternatives to red meat.
10. Ahi Tuna/Swordfish
Most fish are excellent for the brain, thanks to their containing omega-3 oils. However, it’s best to avoid ahi tuna and swordfish when picking out a fish for dinner.
Ahi tuna and swordfish contain high levels of mercury which is toxic for the brain. Mercury can lead to neurological damage, and when consumed too frequently, these fish can cause a serious condition known as mercury poisoning. Therefore, try to choose salmon or tilapia when buying or eating fish.
Leave a Reply