Your chance of developing problems with your brain’s health can be influenced by a variety of factors, some of which are completely beyond your control (such as your genetics and age). But there are other things you can do to keep your brain in peak condition, such as quitting smoking, engaging in regular exercise, and sticking with a healthy weight.
Furthermore, it is generally known that eating a diet high in antioxidants, such as the Mediterranean diet, and emphasizing nutrients like omega-3 fatty acids and B vitamins will naturally boost your brain health. Comparing those who consume high amounts of fruits and vegetables everyday to those who consume low amounts may lead to improved cognitive performance.
Therefore, consuming a diet rich in antioxidants, healthy fats, and minerals may enhance the health of your brain. On the other hand, if you consume particular meals regularly, they may act against your efforts to improve the health of your brain.
1. Swordfish
In order to get the most from the good fats and choline that various options supply, it is advised that people eat more fish and shellfish. But that broad proposal comes with a few restrictions.
First off, avoid frying your seafood because eating fried food is associated with worse cognitive health results. And second, there shouldn’t be a lot of mercury in your fish. Larger fish like swordfish are known to have higher levels of mercury in their meat.
Why stay away from fish with high mercury levels? On measures of cognitive function, lower performance is associated with higher mercury buildup. SMASH fish (salmon, mackerel, anchovies, sardines, and herring), which have far higher omega-3 fats and very low amounts of the brain-toxic mercury found in tuna, shark, and swordfish, are delicious substitutes that are fortunately available.
2. Fried chicken
Anything that has been deep-fried tastes delicious. And it’s difficult to replicate the delicious crunch you get when you bite into fried food. However, regularly consuming fried foods like fried chicken isn’t good for your brain. Results of a meta-analysis that was published in the American Journal of Clinical Nutrition suggested a link between increasing intake of fried foods and a higher chance of developing cognitive health issues.
Instead of deep frying your chicken if you can’t live without some crunch on it, try breading it and baking it.
3. Hot dog
In general, we avoid ultra-processed meats like hot dogs because we believe they are not “health foods.” However, regularly ingesting them may be damaging your brain’s health, particularly if you don’t counterbalance your diet of processed meat with meals like salmon, walnuts, and leafy greens.
Multiple studies link ultra-processed meat consumption to detrimental impacts on cognitive health. For instance, a recent study in the European Journal of Nutrition found that people who consumed more ultra-processed meat and other foods had lower test scores.
According to Dr. Bredesen, “unfortunately, nitrate and nitrite-containing meats such as hot dogs, ham, and deli meats increase the risk for neurodegenerative diseases such as Alzheimer’s and Parkinson’s, as well as cancer, cardiovascular disease, and diabetes.”
4. Donuts
When it comes to meals that do not support our brain health, donuts deliver a triple-whammy. The additional sugars used to make these snacks are frequently linked to decreased cognitive performance when ingested in excess.
Donuts are deep fried and regarded as an ultra-processed food, illustrating how bad for your brain health consuming them frequently may be.
5. Fast foods
There are situations when the risk comes from the packaging of the food, rather than the meal itself. Fast food packaging is well known for incorporating per- and polyfluoroalkyl substances (PFASs), which are compounds connected to a variety of harmful health consequences, including harm to our cognitive health.
Burger wrappers, pizza boxes, and other grease-resistant packaging contain PFAS. Our dietary exposure to these substances can grow, which may not be great for the health of our brains.
6. Biscuits
By using shortening to make biscuits the old-fashioned way, you run the risk of exposing your body to trans fats, which can be harmful to the brain and neurological system if taken in excess.
When preparing a batch, be mindful of the foods you use, and consider choosing a breakfast item that is more nutrient-dense, such as whole grain toast.
