The  Worst Foods For Your Brain - What Not To Eat

Do you want to keep your brain healthy as you age? Examining your diet is the best thing you can do: Are you overindulging in foods that contribute to inflammation? We can either be protected or hurt by the fuel we choose.

Here are five suggestions for anti-inflammatory foods to eat and five of the worst food alternatives for brain health for a happy and healthy brain.

The Bad Things That Feed Your Brain 

1. Red meat

 The idea that cutting back on red meat can improve brain health shouldn't come as a surprise. Among other health concerns, inflammation and saturated fat intake can influence the risk of stroke and neurodegenerative diseases like Alzheimer's and dementia. Red meat's saturated fats have the potential to build up plaque in the brain. "Research has shown that people who substitute poultry, fish, and beans for red meat have improved cognitive performance," according to Ali.

This doesn't mean you have to give up all red meat; Instead, you should stick to less than 12 ounces per week and consider substituting fish, beans, or tofu for red meat at some meals.

Vegetable oils are one of the "foods that cause memory loss" that you should avoid if you want to eat the best foods for your brain. An increased risk of Alzheimer's disease has been linked to consuming vegetable oils, particularly canola oil, that are high in omega-6s, an inflammatory fatty acid. Chronic inflammation of the brain is also linked to depression and other mental health issues. When our brains are inflamed, energy production decreases, the rate of neuronal firing slows, and we frequently experience mental exhaustion.

2. Beverages containing added sugar

 Do you need any more reasons to cut back on sweets? Dementia, Alzheimer's disease, and lower cognitive scores have been linked to sugary diets. According to the Dietary Guidelines for Americans, sugar-sweetened beverages account for approximately 25% of Americans' total intake of added sugar.

Men should limit their intake of added sugar to 36 grams per day, while women should limit their intake to 24 grams per day. To put this into perspective, a 12-ounce can of soda contains 39 grams of sugar, which is more than the recommended daily intake for men and women. Any sweetened beverage, including energy drinks, lemonades, fruit juice drinks, and others, can quickly add up.

Therefore, for a refreshing, slightly sweet beverage that does not contain any sugar, drink flavored, unsweetened seltzer or infuse water with fresh fruit, citrus, or herbs instead of sugar.

3. Even though you might think that drinking alcohol can help you relax and feel better, 

it probably does more harm than good if you do it often. It has been demonstrated that drinking alcohol impairs memory and brain health. This is especially true for people who regularly consume an excessive amount of alcohol. "Booze that is high in sugar and sweetened additives tends to be more harmful long-term on memory and brain health," says Caroline Thomason, RD, CDCES, a diabetes educator. One study found that even drinking moderate amounts of alcohol reduced grey matter, which may be a factor in cognitive decline.

However, the research on red wine specifically is more mixed. According to some studies, drinking up to one 5-ounce glass of red wine per day in moderation is neither beneficial nor harmful. In contrast, other studies suggest that having a few glasses on occasion might be beneficial.

But the research is clear: You can't save enough money for the weekend to drink more than one drink per day, which is bad for your brain.

4. Diets high in processed foods

A number of adverse health outcomes, including the health of your brain, are linked to diets that include a lot of processed foods. In a number of studies, cognitive impairment and lower memory and learning scores have been linked to Western diets, which typically include a lot of processed, fried, and fast food. However, the MIND and Mediterranean diets, which restrict or eliminate processed and fried foods, are known to be protective. Consuming more processed foods has also been linked to a higher risk of stroke.

If you know where to look, you can now find a lot of packaged foods that are less processed and packed with nutrients that are good for your brain. Our need for both convenience and health has been recognized by the food industry.

In conclusion, what you eat has an effect on memory, learning, and the likelihood of developing cognitive-related diseases. Limit or avoid foods that could harm your brain and eat those that are good for it. However, focusing on eating more plants and less meat, processed foods, sugar, and meat is the most important thing.