Green tea, blueberries, and whole grains are among the most-common foods that have been shown to boost brain health. But studies suggest that some foods—even traditionally healthy ones—could slow down your brain today and in the future. Research points to these potential culprits:
1. Egg-White Omelet
Sure, an egg-white omelet is packed with protein, but if you skip out on the yolks, you miss out on an important neuroprotective nutrient: choline. Adults who received more choline in their diets performed better on verbal and visual memory tests and may be less likely to suffer from cognitive decline later in life, reports a study in the American Journal of Clinical Nutrition. Go ahead and eat the whole egg.
2. Agave Nectar
The sweetener contains high levels of fructose—that's why it’s much sweeter than table sugar—which could diminish brain function. In an animal study from the University of California Los Angeles, rats fed a diet supplemented with fructose navigated an already-learned maze at a more sluggish pace and displayed fewer memory skills than rodents fed omega 3s. Researchers speculate it's likely because the fructose caused disturbances in brain cell signaling.
3. Tuna
Eating fish is healthy, since it’s generally packed with omega 3s. But some species, like tuna, contain mercury. Researchers thought that omega 3s were powerful enough to offset the neurotoxin’s negative effects, but one study on middle-aged corporate executives found those with the highest levels of mercury in their bloodstream—from over-consuming high-mercury fish—scored 5 percent lower on a cognitive test. And nearly half of that group had mercury levels that exceeded the amount the Environmental Protection Agency deems safe, according to researchers at the University of South Florida. Low-mercury seafood picks include salmon, sardines, and whitefish.
4. Microwave Popcorn
Many microwave popcorn brands pack their bags with trans fat. You’ve already heard that trans fats hurt your heart—by increasing inflammation and damaging blood vessel linings, which also harms your brain. Older adults with diets high in trans fats had lower cognitive abilities later in life, and their brains were smaller, found a 2011 study in Neurology. Skip foods that list “partially hydrogenated oil” in the ingredients.
5. Cookies and Chips
In a study analyzing nurses’ snacking habits, people who ate unhealthy snacks more than three times a week—like candy, chips, and cookies—made more cognitive errors from lapses in concentration and attention. Why? These snacks are high in fat, which can cause fatigue and zap alertness, according to research in Nutrients.
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