Written in SCIENCE he
The relationship between food and health mental is undeniable. A balanced diet not only benefits the body, but is also essential for maintaining a brain in good state. Dr. Uma Naidoo, director of Nutritional Psychiatry at Harvard Medical School, has researched how diet affects health mentally and brain human. While some food can improve concentration and memory Thanks to its nutrients, others can be harmful. Here, we highlight the five food what you should moderate or avoid in your diet to maintain a brain healthy.
Added and refined sugars
Added and refined sugars, present in sweets and salty products such as sauces, can be harmful to the body. memory. Although he brain requires glucose as a source of energy, an excess of added sugars can cause deficiencies in memory and affect plasticity in the hippocampus, a region crucial for memory. Opt for natural sources of glucose, such as fruits, and reduce the consumption of processed products with added sugars.
Highly processed oils
Oils derived from soybeans, corn, rapeseed, cottonseed, sunflower, and safflower contain high levels of omega-6 fatty acids. Excess consumption of these fatty acids can trigger inflammation in the brain. For a healthier option, consider using avocado, coconut, or olive oil, which are rich in omega-3 fatty acids, beneficial for health. health cerebral.
Ultra-processed foods
Excessive consumption of ultra-processed foods can shorten telomeres, which are the ends of chromosomes. This has been associated with an increased risk of degenerative diseases and premature aging. In addition, research suggests that excess soft drinks and industrial pastries could contribute to episodes of depression. Choose food fresh and less processed to maintain your brain healthy.
Fried and battered foods
Although food fried and battered foods are convenient, they can have a negative impact on memory and cognition. For a healthier alternative, consider baking, steaming, or using air fryers. These cooking techniques reduce the amount of saturated and trans fats, which are harmful to the body. brain.
Artificial sweeteners
Artificial sweeteners such as saccharin, stevia and sucralose can alter the intestinal flora, increasing the amount of harmful bacteria. This can affect mood and does not provide any nutritional value. Instead, consider healthier alternatives like honey, monk fruit, or coconut sugar, which can sweeten your meals without negatively affecting your health. brain.