1. Foods made with industrial and processed seed oils
Highly processed oils are usually extracted from soybean, corn, rapeseed (source of canola oil), cottonseed, sunflower and safflower seeds and contain a large number of omega-6 fatty acids.
If you’re sautéing vegetables or grilling fish or meat, I recommend using olive, coconut, or avocado oil.
2. Foods containing added and refined sugar
Our brain uses energy in the form of glucose, a type of sugar, to fuel cellular activities. But a high-sugar diet can lead to excess glucose in the brain.
Be aware that many savory foods also contain hidden added sugars, such as store-bought pasta sauces, ketchup, salad dressings, and even canned soups. Replace them with homemade products made with whole foods.
3. Processed foods
Diet Being high in ultra-processed foods can put you at risk of having shorter telomeres, or the “cap” in our DNA. Longer telomeres tend to promote healthy cellular aging. Shortening our telomeres may mean we are at risk for degenerative disease early in life.
A 2022 study found that participants who consumed high amounts of ultra-processed foods, such as baked goods and sodas, were more likely to experience mild depression compared to those who consumed the least.
Here’s a tip: If you can’t pronounce an ingredient or have no idea what it is, it’s usually best to avoid it.
4. Foods with artificial sweeteners
When you use artificial sweeteners with no nutritional value, they can increase “bad” gut bacteria, which can negatively affect your health. mode
These sweeteners include saccharin, sucralose, and stevia. Aspartame can be particularly harmful and has been directly linked to anxiety in research studies. It also causes oxidation, which increases harmful free radicals in the brain.
Some alternatives to consider: Honey, monk fruit extract, or coconut sugar.
5. Fried foods
While battered, crunchy, or deep-fried foods top the comfort food list, they can be brain-damaging.
Alternatively, I recommend opting for baked, air-fried or steamed versions of your favorite foods.
Doctor Uma Naidoo He is a nutritional psychiatrist, brain specialist, and lecturer. Harvard Medical School. He is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and author of the bestselling book. “Your Brain on Food: An Essential Guide to Surprising Foods to Combat Depression, Anxiety, PTSD, OCD, ADHD, and More.” follow him twitter and instagram.
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