dr. Lisa Mosconineurologist at Harvard Medical School and author Brain Food: The Surprising Science of Eating for Cognitive Power, explains: “The food we eat every day is broken down into nutrients which are absorbed into the bloodstream and carried to the brain. Once there, they replenish depleted storage, activate cellular reactions, and eventually become our brain tissue.”

Proper nutrition is important for a ‘sound mind’. To prevent premature memory loss, doctors ensure that it is important to eliminate from the diet foods that are consumed regularly and which pose a serious danger to memory and concentration.

Meanwhile, nutritional psychiatrist and professor at Harvard Medical School, Uma Naidoo, has produced a study showing how gut bacteria in certain food products can trigger “inflammatory processes of the brain that affect memory” and can lead to dementia. Therefore, it is recommended to avoid these foods.

Processed food

Cookies, chips, soft drinks, ice cream or pizza are just some of the ultra-processed foods that can negatively impact our health if we abuse them. Ultra-processed foods are usually high in added fat, salt, and sugar, while low in protein and fiber. A recent data study from the UK Biobank published in Neurology, confirms that substituting these foods for other, unprocessed whole grains can help fight dementia.

The researchers showed that replacing 20% ​​of the weight of ultra-processed foods in the diet with an equivalent proportion of unprocessed or minimally processed foods was associated with a 34% lower risk of dementia and a 39% lower risk of vascular dementia.

Sugar and sweetener

Although glucose is necessary for the proper functioning of the body and especially the brain, an excess can lead to an increase in glucose in the body and affect the plasticity of the hippocampus – the part of the brain responsible for managing memory. According to the American Heart Association, daily consumption for women is 25 grams per day, while for men it should not exceed 36 grams per day.

Other foods to avoid are artificial sweeteners such as saccharin, stevia or sucralose, as they have no nutritional value and if consumed regularly can affect memory. Instead, you can choose honey or spices.

Industrial seed oil

Highly refined oils such as soybean, corn, canola, sunflower, or safflower oil contain high levels of omega-6 fatty acids, which can cause inflammation in the brain if consumed in excess. The most recommended oil is extra virgin olive oil (EVOO).

carbohydrate

Carbohydrates, according to experts, must also be reduced, especially those made with refined flour. Some products that contain carbohydrates are pasta, bread, pasta, white rice and pastries.

According to Uma Naidoo, carbohydrates with a high glycemic load should be replaced with those made from whole grains, foods with high fiber content and those that are classified as low on the glycemic index (GI).

Fried food

This is another food group that does absolutely no good for the brain. Among these meals, breaded chicken, croquettes and French fries stand out, among others. According to experts, it is recommended to consume these foods once a month.

According to a study from the University of Cambridge, it has been shown that people with a high-fried diet have lower levels of learning and memory data. This can cause the person to experience long-term depression.

Alcohol

The British Medical Journal has reported that people who consume more than 14 drinks per week have a higher risk of dementia compared to those who drink alcohol in moderation.