Approximately two-thirds of Americans are likely to encounter cognitive deterioration once they hit their 70s. This makes the need for means to promote brain health a central concern. One approach includes curbing the consumption of certain harmful foods that have a bearing on brain vitality.
"Targeting ideal cognitive wellbeing entails controlling toxic exposure, fostering metabolic adaptability, and ensuring appropriate circulation, oxygen levels, mitochondrial functioning , nutrients contribution as well as neural growth support," advises Dale Bredesen, MD, esteemed Neuroscience Researcher and Neurodegenerative Disease Specialist.
Various elements influence your chances of grappling with issues related to cognitive wellbeing - some beyond your grip such as genetics or ageing. However, there exist some key areas pivotal in maintaining optimal cerebral condition e.g., avoiding tobacco usage, incorporating physical exertion into routine activities and managing weight consistently.
As far as dietary preferences go, it's been noted that favoring antioxidant-rich diets like the Mediterranean diet emphasizing omega-3 fatty acids and B vitamins commodities intake can potentially boost natural brain sharpness sustainability. A significantly augmented everyday fruit and vegetable intake could lead to improved cognitive execution rates relative to those who consume less plant-based produce.
Thus consuming nutrition rich meals bursting with antioxidants beneficial fats along with micronutrients can enhance cerebral performance however specific food items may defeat these objectives especially if regularly integrated into diet routines
Concentrating on upholding cognition fitness insists reducing consumption (or total avoidance) of these seven worst foods affecting brains health in the quest to retain sharp mental capabilities. Read further for additional insights and don't forget also to glance through `.
Crispy Chicken
The savory goodness of any deep-fried delight is an experience to relish. The joy brought by the biting crunch when you chomp into fried items is quite exceptional. However, indulging in such food, like fried chicken habitually might not be beneficial for your cognitive health. A study disclosed in the American Journal of Clinical Nutrition suggests a correlation between increased consumption of these crunchy treats and escalated risk towards brain health dilemmas.
Should you find it impossible to resist some crunchiness in your supper, consider oven-baking with breadcrumbs coating as an alternative to submerging it entirely in hot oil.
Jelly babies
We are all prone to giving in to the desire for sweets from time to time. However, sweet treats like jelly babies barely contain anything healthy---being largely made up of pure sugar. Although as humans we need glucose-based sugars for energy purposes, studies have found that excessive intake of such sugars leads to memory impairment and heightened susceptibility to dementia. With this in mind, it would be advisable if you limited your consumption of gummy candies and turned instead towards healthier yet equally satisfying snacks like fruits for frequent munching.
Swordfish
Eating fish and shellfish is often suggested due to their brain health benefits resulting from healthy fats and choline they contain. However, there are important factors to consider with this general advice.
Firstly, consuming seafood that hasn't been fried is vital as studies have shown a connection between fried food consumption and poor cognitive health outcomes. Also, it's necessary to avoid fish carrying significant amounts of mercury. Notably, swordfish; being a large species tends to accumulate higher mercury levels in its flesh.
But why should we be wary about high mercury content in our fish? Studies show that higher accumulation of mercury results in poorer scores on cognition function tests . "Fortunately," suggests Dr.Bredesen "there exist delicious alternatives such as wild-caught SMASH fishes (Salmon, Mackerel, Anchovies, Sardines,Herring). These are rich in omega-3 fats yet contain very low levels of the brain-toxic mercury found commonly in Tuna, Shark and notably Swordfish."
Hot Dogs
Typically, we do not consume hot dogs or other heavily processed meats, under the misconception that they are a constitute of a "healthy diet." However, regular consumption could potentially impair brain health. This negative impact can be mitigated by complementing your diet with brain-enhancing foods such as walnuts, salmon and leafy green vegetables.
Numerous studies have correlated the intake of excessively processed meats to adverse effects on cognitive health. As an illustration, a recent research published in European Journal of Nutrition revealed diminished performance in particular tests among individuals who consumed more highly processed meats and similar food products.
According to Dr. Bredesen,"regrettably nitrate and nitrite-laden foods like deli meats, ham, and hot dogs escalate the risk for neurodegenerative illnesses such as Alzheimer's and Parkinson's disease. They also present increased risks for serious ailments including cancer, cardiovascular diseases and diabetes."
Quick Eats
Often, it's not the actual contents of your meal that pose a threat to health but its packaging. Wrappers for fast food are infamous for harboring per- and poly-fluoroalkyl substances (PFASs). These chemicals have been linked to numerous adverse health outcomes, including detrimental impacts on cognitive function.
PFASs can be found in wrappers of burgers, pizza cartons, and other forms of grease-resistant packaging. There is a risk these compounds might seep into the food they contain thereby escalating dietary exposure which may negatively impact our mental well-being.
Doughnuts
Doughnuts deliver a triple threat regarding foods that detract from our brain health. These goodies typically incorporate added sugars, when over-consumed, appear to be linked to diminished cognitive function.
Additionally, doughnuts are deep fried and classified as an ultra-processed food item, emphasizing how damaging they can be for your brain health if consumed regularly.
Cookies
When you're creating your cookies in a traditional way (meaning, with shortening), it's possible that you might be subjecting your body to trans fats. Consumed excessively, these compounds could potentially have a damaging impact on the brain and nervous system.
Keep an eye on what goes into your mix when making a batch of cookies. Consider healthier choice like toast made from whole grain when deciding what to savor for your morning meal.
