This article first appeared on Care2.com by Brian Syuki
Food can be your best friend or your worst enemy, and I’m not just talking about how food affects your waistline. What you eat has an enormous impact on your brain function and productivity.
In fact, if you’ve become forgetful lately, you need to take a keen gander at your diet. Some of the most popular foods in the modern diet have disastrous effects on your brain.
The scary part is, these foods don’t just lower your productivity for one afternoon. They can have lasting effects when you consume them regularly and even increase your risk of degenerative diseases of the brain, such as dementia and Alzheimer’s disease.
Avoid these brain-draining foods to maintain optimal brain function.
1. Trans Fats
If you have a sweet tooth, chances are you consume lots of trans fats. They’re found in baked foods, many types of margarine, fried foods, biscuits and other processed foods.
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Numerous studies show that a diet high in trans fats leads to poorer memory, cognitive decline and a higher risk of Alzheimer’s disease.
Be aware that food may contain trans fats even if manufacturers have listed 0 grams on the label. They’re allowed to do that if trans-fat content is below 0.5 grams. That may seem like a small amount, but it quickly adds up when you eat several servings.
2. Copper Supplements
You’re probably shaking your head in disagreement because you know this mineral is vital for your health. However, consuming copper excessively can hurt your brain.
Increased exposure to copper and other heavy metals can harm your brain. The findings in this study show that high copper intake can increase your risk of Alzheimer’s disease and other neurological disorders.
Whether you need copper supplements or not depends on the amount of copper present in your body. Only take copper supplements when a physician advises you to do so.
3. Sugary Drinks
Sugary drinks are bad for your waistline and your brain. They’re high in fructose, which increases the risk of deadly conditions including dementia and type 2 diabetes.
Stay away from sugary drinks like sports drinks, sodas, fruit juice and energy drinks. Replace them with water, herbal teas and fruit-infused drinks.
4. Aspartame
Aspartame is an artificial sweetener found in many sugar-free foods and drinks. Aspartame-containing foods include diet soda, reduced-calorie fruit juice, yogurt, sugar-free ice cream, gum and sugarless candy.
Research shows aspartame may increase your brain’s vulnerability to oxidative stress. Additionally, aspartame is made of phenylalanine, which may disrupt the production of neurotransmitters.
5. Mercury-Containing Fish
Fish can be good for your brain because it contains brain-boosting omega 3s. However, fish that contains high levels of mercury can do more harm than good.
High mercury levels in your body disrupt your central nervous system and consequently lower your cognitive function, according to research.
Opt for low-mercury seafood such as salmon, sardines, shrimp, and mackerel, and avoid high-mercury fish like king mackerel, tilefish from the Gulf of Mexico and tuna. Just be aware that because of rampant seafood fraud, you don’t always get the type of fish that you order. You may be best off getting those brain-boosting omega 3s from plants instead.
6. Refined Carbohydrates
Many of us know that refined carbs skyrocket blood sugar levels, so we eat them in moderation. But you may vow to completely eliminate them from your diet after you discover how they can harm your brain.
Refined carbs have a high glycemic index, which lowers brain function. A meal with a high glycemic load can impair brain function in adults and children, according to this study.
Eat refined carbs in moderation or quit them altogether. Get your carbs from unprocessed plant-based foods instead.
Simply avoiding these foods will improve your brain function. I’d also recommend you increase your intake of these vitamins and minerals for brain health.
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