1. Foods with industrial and processed seed oils
Highly processed oils, often extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, sunflower and safflower seeds, are high in omega-6 fatty acids.
overconsumption of Omega 6 can be induced Chemicals are produced in the body that can cause inflammation in the brain.
When frying vegetables or grilling fish or meat, olivecoconut or avocado oil.
2. Foods containing sweetened or refined sugar
Our brain uses energy in the form of glucose, a type of sugar, to fuel cellular activity. However, a diet high in sugar can result in excess glucose in the brain.
This will memory impairment The hippocampus, the part of the brain that controls memory, becomes less plastic.
Remember that many flavorful foods also contain sugar, such as store-bought pasta sauces, ketchup, salad dressings, and even canned soups. Please exchange it for the item of
3. Processed food
diet A lot of ultra-processed foods You may be at risk of having short telomeres, or “caps” of your DNA. Longer telomeres tend to promote healthy cellular aging. Shorter telomeres can put you at risk for degenerative diseases early in life.
a 2022 survey They also found that participants who consumed large amounts of ultra-processed foods such as baked goods and soda were more likely to experience mild depression compared to those who consumed the least.
Here are some tips: If you can’t pronounce an ingredient or don’t know what it is, it’s often best to avoid it.
4. Foods containing artificial sweeteners
Using artificial sweeteners with no nutritional value can increase the number of “bad” gut bacteria, which can have adverse effects on your body. mood.
These sweeteners include saccharin, sucralose and stevia. Aspartame can be particularly harmful and is directly linked to anxiety. Research studyIt also causes oxidation, Increases harmful free radicals In the brain.
Alternatives to Consider: Honey, Monk Fruit Extract, or Coconut Sugar.
5. Fried food
Battered, battered, and fried foods may be at the top of your list of comfort foods, but they can cause brain damage.
More research 18,000 people A diet high in fried foods was found to be associated with lower memory and cognitive scores.
Alternatively, we recommend choosing baked, deep-fried, or steamed versions of your favorite foods.
Dr. Uma Naidu Nutritional Psychiatrist, Brain Specialist, and Educator Harvard Medical SchoolShe is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your brain on food: The essential guide to amazing foods that fight depression, anxiety, PTSD, OCD, ADHD and more.” follow her twitter When Instagram.
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