1. Foods made with industrial and processed seed oils
Highly processed oils are often extracted from soybean, corn, rapeseed (the source of canola oil), cottonseed, sunflower, and safflower seeds, and are high in omega fatty acids. -6.
Excess consumption of omega-6 can trigger the body to produce chemicals that can lead to inflammation in the brain.
If you are sautéing vegetables or grilling fish or meat, I recommend using olivecoconut or avocado oil.
2. Foods with added and refined sugars
Our brain uses energy in the form of glucose, a type of sugar, to power cellular activities. But a diet high in sugar can lead to excess glucose in the brain.
This can cause memory problems and less plasticity of the hippocampus, the part of the brain that controls memory.
Don’t forget that many salty foods also have hidden added sugars, such as store-bought pasta sauces, ketchup, salad dressings, and even canned soups. Swap them out for homemade items made from whole foods.
3. Processed foods
A diet high in ultra-processed foods it can put you at risk for shorter telomeres, or the “cap” of our DNA. Longer telomeres tend to promote healthy cellular aging. Shortening our telomeres can mean we are at risk of degenerative disease earlier in life.
A study 2022 also found that participants who ate large amounts of ultra-processed foods, such as baked goods and soft drinks, were more likely to experience mild depression compared to those who ate less.
Here’s a tip: If you can’t pronounce an ingredient or have no idea what it is, it’s often best to avoid it.
4. Foods with artificial sweeteners
When you use artificial sweeteners that have no nutritional value, they can increase “bad” gut bacteria that can negatively affect your health. mood.
These sweeteners include saccharin, sucralose, and stevia. Aspartame can be especially harmful and has been directly linked to anxiety in research studies. It also causes oxidation, which increases harmful free radicals in the brain.
Some alternatives to consider: Honey, monk fruit extract, or coconut sugar.
5. Fried foods
While battered, crusty, or deep-fried foods may be at the top of the comfort food list, they can be harmful to the brain.
one more study 18,000 people found that a diet high in fried foods was linked to lower memory and cognition scores.
As an alternative, I suggest opting for baked, fried, or steamed versions of your favorite foods.
Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain On Food: An Indispensable Guide To Amazing Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, And More.” follow her on Twitter Y instagram.
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