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Know the enemy in the face: 8 worst foods for your brain
- The enemies of the invisible front: products that negatively affect the brain
- 1. Fried foods
- 2. White rice
- 3. Sweet drinks
- 4. Fatty meats (lamb, pork)
- 5. Pastry
- 6. Soy sauce
- 7. Products with high sugar content
- 8. Alcohol
The invisible helpers: the products to complete the work of the brain
The brain is the most amazing and unexplored organ of our body. He regulates almost all processes in the body and allows a person to live a full life. That’s why it’s so important to maintain it in optimal condition, including using a healthy diet.
The enemies of the invisible front: products that negatively affect the brain
While some foods like avocado, berries and bitter chocolate really stimulate the brain, others have a detrimental effect. To protect your nerve cells and to keep a sharp mind to gray hair as soon as possible limit in your diet these foods if you want to completely discard them.
1. Fried foods
Everyone knows that this method of cooking like roasting reduces almost to nothing useful properties of the products. These dishes are harmful to our waist, but as it turned out, they can also have a negative impact on the health of our brain.
According to a study published in the journal JAMA Neurology, blood vessels clogging fried foods can not only reduce the cognitive function of the brain, but increase the risk of Alzheimer’s disease.
But scientists from the University of Alabama in Birmingham University. Of Drexel (Philadelphia) and Indiana University (Indianapolis) came to the conclusion that a diet with a high content of fried food is bad for memory and learning ability.
Give preference to alternative frying methods — baking, cooking on the grill, breaded or in batter. Nice will also use stimulative, brain-stimulative herbs such as sage, thyme, parsley, mint and rosemary.
2. White rice
You know, the more natural the product is and the smaller the treatment he was subjected to, the more it is useful. Most such food has a low glycemic index and therefore longer to digest. White rice, like white bread, corn flakes and other processed cereals such can not boast.
The glycemic index (GI) is divided into three categories:
- low — from 10 to 40;
- medium — from 40 to 70;
- high — from 70 to 100.
In normal nutrition the basis of the diet of a healthy person are products with low and medium GI. Foods with a high index restricted. People with diabetes need to review the data after the consultation with your doctor.
Recent studies have shown that foods with a high glycemic index when they are excessive eating tend to have a negative impact on mental health.
In the American journal of clinical nutrition was published scientific paper, the authors came to the conclusion that foods with a high GI can increase the risk of depression in postmenopausal women. At the same time, cellulose, lactose, fruits and vegetables gave a significant reduction in the symptoms of this disease.
Apart from the glycemic index experts urge we take into account the glycemic load (GN) of the product. There are studies that prove that excessive consumption of food with high glycemic index and high glycemic load worsens the brain, negatively affecting memory and intelligence.
To determine GN we need to multiply the indicator GI on the amount of carbohydrates contained in the eaten portion of the product, and then divide the resulting figure by 100.
- 10 or less is low level of GBV;
- from 11 to 19 — average GBV;
- 20 or more — high level of GBV.
For example, 100 g of white rice has a glycemic index of 70 and a glycemic load index of 55, 100 g of brown rice these numbers are just below 50 and 33, while 100 g of wild black rice is even lower — 35 and 7, respectively.
3. Sweet drinks
It is known that these gas bubbles filled with drinks contains lots of sugar and calories, so they are not recommended to people with overweight. However, some of the ingredients included in the composition of soda can have a negative influence on our brain. We are talking about artificial sweeteners, such as aspartame, which are used by manufacturers to reduce the cost of the product.
Aspartame (E951) is contraindicated in patients with phenylketonuria. Yet it is banned for use in children’s products, with the exception of those shown for children with diabetes or obesity.
According to a study published in the European journal of clinical nutrition, this sweetener can trigger headaches and insomnia, and with daily excessive use (more than 40-50 mg per kilogram of body weight) leads to a decrease in cognitive functions and memory loss. It should be noted that, in General, studies on the impact of aspartame on the human body ambiguous and controversial, therefore, prohibitions on its use there, there are recommendations calling not to exceed a daily allowable rate.
By the way!
Another harmful ingredient that previously could be found in soda with a citrus flavor from abroad is brominated vegetable oil (BRM or dietary Supplement Е443). Its effect on the body is still not fully understood, but according to some studies, excessive consumption of products that includes BRM, leads to depression of the nervous system and memory loss.
Now the stabilizer is prohibited for use in food industry in Russia, Belarus, Kazakhstan, Japan, India and the EU, but allowed in some other countries, particularly in the United States. However, even in 2014, some well-known brands, such as Coca-Cola and PepsiCo announced its intention to abandon the use of brominated vegetable oil in their drinks.
4. Fatty meats (lamb, pork)
Long known that excess in the diet of fatty foods leads to excess weight, which in turn increases the risk of developing diabetes and cardiovascular diseases. However, recent scientific works have shown that under the gun is also our brain. Researchers from Purdue University (West Lafayette) and the University of Pennsylvania (Philadelphia) came to the conclusion that excessive consumption of saturated fats, which rich in fatty meats, especially in combination with simple carbohydrates, can lead to cognitive impairment and increased risk of development of Alzheimer’s disease.
To such conclusion came scientists from Research laboratory of aging and memory at the University of Texas at Dallas. For three months they conducted an experiment on mice, with one group of subjects received a fatty food, and the second — a healthy and useful products. The results showed that animals from the control group had poor memory and spatial thinking, and they become less teachable.
However, to eliminate fatty foods from the diet completely impossible. You just need to opt for foods rich in healthy fats. Salmon, trout, anchovies, sardines, herring and mackerel contain lots of omega-3 and boasts a good for the brain benefits. The American heart Association advises to include in the menu of fatty fish to two times a week. Follow these recommendations and you will have a good service to your heart and brain. Look for omega-3 in foods such as walnuts, sesame seeds and flax, as well as the oils from them.
In addition to omega-3 the person is also required omega-6 fatty acids contained in vegetable oils such as sunflower or corn. The ideal ratio of these two fats — one part omega 3 to two (or max four) omega-6. But the modern man gets them usually in a ratio of 1:20. It is believed that this can lead to memory problems and, worse still, provoke the risk of Alzheimer’s disease. In addition, recent research by French scientists has shown that excessive consumption of omega-6 with a shortage in omega-3 — a sure way to obesity.
Gingerbread, cookies, cakes, muffins, waffles — all extremely delicious. But is it helpful? It is no secret that these foods are the culprits of extra inches on the waist and hips, but what bad can they do to our brain? As it turned out, minus the confectionery products of industrial production that often their composition leaves much to be desired. There may be TRANS fats, soybean oil, a huge amount of added sugar or corn syrup with high fructose. All these ingredients decrease mental alertness and impair memory.
Experts Roskontrol tested the cookies with taste of baked milk from seven brands. As the results, the milk in them is not in sight, but there are flavors. And a lot of sugar and TRANS fats are modified fats, which include TRANS-isomers of fatty acids. According to modern research, they not only affect memory, but also can lead to depression. Recall that from 1 January 2018 in Russia has updated a technical regulation, according to which the content of TRANS fats in food products may not exceed 2%.
6. Soy sauce
Amid the passions of Japanese cuisine and particularly sushi and rolls, there is a love for this product. Its obvious disadvantage in a large amount of salt — almost 40% of the recommended daily allowance in one tablespoon. It would seem that this is bad for the brain? The answer is contained in a study published in the journal Hypertension. Excessive consumption of salt leads to hypertension, and she, in turn, may trigger the blood circulation in the vessels of the brain. The result can be a weakening of attention, loss of ability to self-organization and self-control, and memory impairment.
By the way!
High salt intake can also lead to electrolyte imbalance and slight dehydration, and the lack of water in the body leads to decline of cognitive functions. To such conclusion came the scientists, whose work was published in the journal Military Medicine.
7. Products with high sugar content
Excessive consumption of sugar, as added and hidden, can not only lead to overweight but also have a damaging effect on the brain. Studies have shown that a large number of sweet leads to a significant decrease in cognitive functions, changing the long-term and short-term memory.
By the way!
A favorite of many treat — donuts — is a combination of two of the most dangerous for your brain substances: sugar and saturated fat. Note one glazed doughnut of medium size may contain about 12 grams of sugar and 7 g of saturated fat, which is the two main factors of decline in cognitive function. The same goes for other delicious dishes — ice cream — and it is in large quantity are the combination of these two most damaging to the brain of substances.
By the way, fructose is also not so harmless. The authors of a study published in The Journals of Gerontology, believe that the craze in the United States-based sweeteners fructose, such as corn syrup, can cause obesity, increased blood pressure and development of type II diabetes. In turn, according to scientists, these aspects of the metabolic syndrome can lead to risk of dementia.
Review expertElena Cullen, psychologist, consultant for nutritional support and healthy lifestyle
Few people know that consumption of certain foods not only impairs brain function but can also lead to depression and contribute to the development of senile dementia. I want to draw your attention to what food for brain in your diet is better to replace more useful.
Chips and crackers
Due to the high content of TRANS fats similar products have a detrimental impact on attention and memory. Their continued use leads to reduced efficiency, slows metabolism and contributes to the premature aging of cells.
Alternative solution. It is recommended to give preference to bread. They contain fiber and a full set of microelements, necessary for normal functioning of the brain.
Low fat foods
Our brain is 70% fat. If you completely exclude fats from the diet, the risk of development of psycho-emotional fatigue, aggression and fatigue. Also completely fat free foods contain a lot of thickeners, flavorings, sugar and harmful additives.
Alternative solution. Due to the lipid the body to assimilate fat-soluble vitamins that affect brain function and therefore cannot be completely excluded from the diet or replaced. Choose foods rich in healthy fats: salmon, nuts, avocado, eggs.
Burgers, nuggets and other fast food
These products contain large amounts of salt and saturated fat. Regular consumption leads to cognitive impairment and development of Alzheimer’s disease. In addition, the excess of salt has a negative effect on the cardiovascular system.
Alternative solution. To prepare a sandwich of chicken breast. It is rich in vitamins A, b and C, and minerals — magnesium, zinc, selenium, iron.
Scientists came to the conclusion that aeration fans reduced memory and reduced hippocampus — the part of the brain that is responsible for the training. With daily use of soft drinks increases the risk of stroke and obesity.
Alternative solution. Try to drink bottled water. Adequate fluid intake — at least 1.5 liters per day to improve mood, memory and attention.
It is believed that sweet need for brain work. But it is not. For the normal functioning of the brain need not sweet, and glucose, which it can synthesize from other foods. Excess sugar leads to increased excitability and anxiety.
Alternative solution. Purchase candy can replace bitter chocolate, organic marmalade and honey. These foods are rich in useful amino acids and vitamins that stimulate brain activity.
You’ve probably heard the stories about what alcoholic beverages are destroying neural connections, thereby killing brain cells. A study published in The BMJ, showed that even moderate alcohol consumption (about 6-9 drinks per week) can damage the brain, including atrophy of the hippocampus — this area of the brain responsible for keeping information in short term memory, its filtration and further translated into “long term storage”.
As a result, lights of British medicine, decided to revise norms of alcohol consumption and, for the first time repealing their segregation, began to call both men and women to limit the amount of alcohol to 14 units per week. Stretch “allowed” alcohol to the British recommend at least 3-4 days, and the remaining time to completely abandon this addiction.
According to those same doctors from the UK, depending on alcoholic beverage, one serving contains:
- 1 unit in single strong drink (vodka, brandy, whiskey, etc.);
- 2.1 unit — 175 ml of wine;
- 3 units of 250 ml of wine;
- 2.3 units — 568 ml beer 4% of the fortress;
- 2.8 units — 568 ml of beer of 5% of the fortress;
- 4.5 units — 568 ml cider 8% of the fortress.
The invisible helpers: the products to complete the work of the brain
It is proven that our intelligence and memory also depend on what we eat. The brain requires assistants — all components that it can receive from food — proteins, fats, carbohydrates, including glucose, vitamins and minerals. But in all important measure. Experts MedAboutMe will tell you what healthy food to include in your diet to mind was sharp and memory strong.
Review expertTatiana Mamaeva, a specialist in nutrition, a psychologist, an expert on weight loss
Food is our friend and enemy. She is able to make us nimble, full of energy, promote concentration and improve memory, it is able to make us sad, fat and slow.
Like products that make your brain healthy, and the body is slender, and you can forget about drugs.
You should start with foods rich in beneficial fats. Namely: avocado, fatty fish, vegetable oils and nuts, eggs. Because our brain consists of 70% fatty acids! They strengthen the cell structure and nourish the brain, protect against the risk of cardiovascular disease.
Do not underestimate the use of some herbs and spices. So contained in turmeric carotenoids able to reduce the number of plaques in the brain. Saffron extract is recommended as adjuvant in the treatment of depression, sage helps to improve memory, and cinnamon — attention. There is evidence that cinnamon extract helps to regulate blood sugar levels, which is beneficial to the brain.
Need more high-quality protein. Look for it in foods such as meat, poultry, fish. Proteins consist of amino acids, which are important for brain health and the body in General. They provide the necessary building material and maintain the balance of blood sugar. In addition, members of the protein amino acids increase motivation and improve sleep.
Review expertJulia A. zabolotskikh, neurologist, reflexologist
“We are what we eat!”
This is undeniable. What we eat greatly affects our health and how our minds work. So, proper nutrition can improve memory, elevate mood, increase learning ability, and information processing. Know everything about products such as nuts, chocolate, fish, fruits and vegetables. We’ll talk about the others.
1. Green tea. Stimulates the nervous system activates, invigorates and reduces fatigue. In addition, it contains many antioxidants that block free radicals in our body. So, green tea is not only good for the brain, but also reduces the risk of developing cancer and heart problems.
2. The liver. Why her? Due to the high content of vitamins, of which the most useful for the brain vitamin B12. This vitamin affects the level of hemoglobin, strengthens the immune system, normalizes blood pressure, promotes normalization of sleep, fights depression, reduces irritability. And also improves memory, reduces the risk of developing dementia.
3. Turmeric. Favourite spice of Indians. And for good reason! Turmeric contains many healthy essential oils, vitamins (B6, choline, Niacin, B2), a large number of minerals (calcium, iron, potassium, manganese, copper, magnesium, zinc). Has antioxidant, anti-inflammatory (and therefore pain) properties, which helps control the level of “bad” cholesterol, prevents or retards the development of Alzheimer’s disease, reduces the rate of development of multiple sclerosis. And the dish with this colorful spice will look festive and pleasing to the eye.
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