These 3 Common Foods 'Ruin Your Brain' After 40, According To A Neuroscience Expert
1. Swordfish
This might be unexpected to many. Bowring says in her aforementioned TikTok video that swordfish "tends to be very high in mercury, and heavy metal is going to destroy your brain cells."
According to the neuroscience expert, swordfish can negatively impact brain health due to its high mercury content. This substance can build up in the brain, possibly causing cognitive issues such as memory loss, trouble focusing, and developmental delays.
2. Margarine
Margarine is "usually made from trans fats," which Bowring says is "very inflammatory for your entire body, but especially for your brain and your nervous system as well." The primary issue with margarine, the doctor stressed, lies in its possible high levels of trans fats, which are formed during the hydrogenation process used to solidify the oil.
These trans fats may have adverse effects on brain function and are linked to cognitive deterioration. They can interfere with the operation of cell membranes in the brain, possibly hindering communication between brain cells and affecting cognitive performance. Moreover, even margarine marketed as "healthy" can be harmful if consumed in large quantities, as too much fat in any form can be damaging.
3. French Fries
Lastly, the doctor explained how French fries are usually "fried in vegetable oil or canola oil," and these polyunsaturated fats, or PUFAs, "are very inflammatory as well." She went on to say that "studies have shown that by eating a lot of fried food, this decreases your brain power."
French fries, she emphasized, can negatively impact your brain due to their high calorie content, trans fats, and the presence of acrylamide, a compound that may harm neural health. Consuming fried foods can lead to brain inflammation, which damages blood vessels and impairs brain function. The cooking method produces acrylamide, a substance associated with neurological issues. According to the International Agency for Research on Cancer (IARC), acrylamide is likely carcinogenic to humans.
French fries fall under the category of ultra-processed foods, which are linked to cognitive deterioration. These foods undergo extensive processing and are rich in fat, sugar, salt, and various additives, while also having an extended shelf life.
The Bottom Line
While you should limit or avoid swordfish, margarine, and French fries to maintain brain health, there are plenty of nutritious foods to consider. A nutrient-rich diet can boost brain function and prevent cognitive decline. For better brain health, try adding these foods to your meals: Omega-3 Fatty Acids found in fatty fish like salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts.
Antioxidants are abundant in berries like blueberries and strawberries, green leafy vegetables such as spinach and kale, and tomatoes. B Vitamins can be found in whole grains like brown rice and quinoa, legumes such as beans and lentils, and eggs. A variety of colorful fruits and vegetables, including avocados, nuts, and leafy greens, also help. It's wise to reduce processed foods, sugary drinks, and unhealthy fats.
Combining a healthy diet with regular exercise, adequate sleep, and stress management is key. Including these foods and habits in your daily routine can support brain health and reduce cognitive risks. Remember, dietary needs vary, so consult a healthcare provider or registered dietitian for personalized advice.