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What we eat can also influence the brain , with effects on mood, memory and concentration. Experts in nutritional psychiatrists point to the importance of maintaining balance in the intestinal microbiota even to reduce the possibility of suffering from dementia.
Dr. Uma Naidoo, a nutritional psychiatrist, faculty member of Harvard Medical School points out via CNBC that to promote brain health, sharp thinking and good decision making try to avoid or reduce foods that can compromise intestinal bacteria , promote inflammation, and weaken memory as well as concentration.
1. Food and beverages with high amounts of sugar
High consumption of added sugar has been linked to deterioration cognitive. A diet loaded with sugar promotes inflammation, can lead to poor memory and reduced brain volume.
The drinks They are the largest source of added sugar in the American diet . Cupcakes, cookies, candy, sugary cereals, and other highly processed foods are often high in sugar. Whether it’s white, brown, unrefined sugar, molasses or honey, added sugar is unhealthy.
2. Refined carbohydrates
Refined carbohydrates include highly processed sugars and grains , like white flour. Some examples are flat bread, pasta, and white rice.
These types of carbohydrates tend to have a high glycemic index and glycemic load, their High intake can affect memory and increase the risk of dementia. Dr. Naidoo also points out that refined carbohydrates can also increase the risk of depression.
While they are not refined carbohydrates, potatoes also have a high glycemic index. Because of their negative effect on blood sugar, nutrition experts from the Harvard School of Public Health note that potatoes do not count as a vegetable on The Eating Plate Healthy.
3. Processed meats
An observational study conducted by scientists at the University of Leeds in the United Kingdom suggests that there is a link between eating processed meat in particular and increased risk of developing dementia. Processed meats include products such as hot dogs, bacon, salami and corned beef.
Processed meats also have an ingredient that has been linked to depression, nitrates used as a preservative and to enhance the color.
4. Fried food
Fried food promotes inflammation.
Dr. Naidoo also refers to a study published by the University of Cambridge that found that a A diet rich in fried foods was associated with lower scores in learning and memory.
5. Red meat, butter and other foods high in saturated fat
“Diets rich in cholesterol and fat could accelerate the formation of beta-amyloid plaques in the brain. These groups of proteins are attributed much of the damage that occurs in the brain of people with Alzheimer’s, ”shares Harvard Health.
In a study published in the journal Annals of Neurology in 2012. Women who ate the most saturated fat from foods like red meat and butter had worse results on tests of thinking and memory than women who consumed the lowest amounts of these fats.
6. Alcohol
High alcohol consumption too it can affect the brain. Healthline shares that alcohol can cause a reduction in brain volume, metabolic changes, and the disruption of neurotransmitters, which are chemicals the brain uses to communicate.
It may interest you:
– How to follow a diet to combat chronic inflammation
– 10 foods included in the MIND diet for brain health
–A portion of White rice has almost the same effect as eating pure table sugar, according to Harvard
– 5 foods for gut health to eat every day