The brain needs proper nutrition to maintain memory, concentration, and a positive mood. However, some common foods can negatively affect brain function, increase inflammation, and accelerate cognitive decline when consumed frequently. Below, we share the five foods that may cause the most harm to brain health, supported by scientific evidence.
1. Margarine and butter
Margarine and butter contain high levels of saturated fats and trans fats, which have been associated with inflammation, vascular damage, and an increased risk of cognitive decline. These fats can impair blood flow to the brain and contribute to memory loss over time (1).
2. Alcohol
Frequent and excessive alcohol consumption can cause direct damage to neurons and increase the risk of developing alcohol-related dementia. In addition, alcohol interferes with the absorption of essential nutrients for brain health and disrupts communication between nerve cells (2).
3. Potato chips
Potato chips are high in saturated fats, sodium, and pro-inflammatory compounds that can negatively affect brain health. Regular consumption has been linked to a higher risk of systemic inflammation and cognitive decline, especially when part of an unbalanced diet.
4. Donuts and baked goods
Donuts combine refined sugar and unhealthy fats, a mix that causes spikes in blood glucose and insulin. These changes can impair memory and concentration and increase the risk of insulin resistance, a condition associated with neurodegenerative diseases (3).
5. Sodas
Soft drink sodas contain large amounts of sugar and sodium. Regular intake can raise insulin levels, promote inflammation, and negatively affect brain function. Studies have linked high consumption of sugar-sweetened beverages to an increased risk of cognitive decline and dementia (4).
Why Is It Important to Protect Your Brain?
A diet high in unhealthy fats and added sugars can accelerate brain aging and increase the risk of cognitive problems. Reducing the intake of these foods and choosing more nutritious options is key to protecting memory and long-term mental health.
You may also consider adding a supplement such as Memoria, a natural support for brain health that helps prevent premature brain aging and supports attention, memory, learning, accuracy, and concentration.
Taking care of your brain starts with daily choices. Remember that small changes today can help protect your brain in the future.
Your Santo Remedio team
References:
- S Kalmijn, L J Launer, A Ott, J C Witteman, A Hofman, M M Breteler. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. PMID: 9392577. DOI: 10.1002/ana.410420514. URL: https://pubmed.ncbi.nlm.nih.gov/9392577/
- Kenneth J Mukamal. Alcohol consumption and abnormalities of brain structure and vasculature. PMID: 14724398. DOI: 10.1111/j.1076-7460.2004.01334.x. URL: https://pubmed.ncbi.nlm.nih.gov/14724398/
- Natalia Gomes Gonçalves, Euridice Martinez-Steele, Paulo A Lotufo, Isabela Bensenor, Alessandra C Goulart, Sandhi Maria Barreto, Luana Giatti, Carolina Perim de Faria, Maria Del Carmen Bisi Molina, Paulo Caramelli, Dirce Maria Marchioni, Claudia Kimie Suemoto. Association Between Consumption of Low- and No-Calorie Artificial Sweeteners and Cognitive Decline: An 8-Year Prospective Study. PMID: 40902134. DOI: 10.1212/WNL.0000000000214023. URL: https://pubmed.ncbi.nlm.nih.gov/40902134/
- Matthew P Pase, Jayandra J Himali, Alexa S Beiser, Hugo J Aparicio, Claudia L Satizabal, Ramachandran S Vasan, Sudha Seshadri, Paul F Jacques. Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia: A Prospective Cohort Study. PMID: 28428346. DOI: 10.1161/STROKEAHA.116.016027. URL: https://pubmed.ncbi.nlm.nih.gov/28428346/
