Want to protect your memory and stay sharp? Avoid THESE foods

To keep your mind sharp and reduce the risk of dementia, it's important to eat a diet rich in brain-healthy foods.

Alzheimer's disease, the most common form of dementia, currently affects about 6 million Americans and is expected to reach 14 million by 2060 due to aging. Cognitive decline , which includes issues with memory, decision-making, and learning, results from aging neurons and slower brain function.

Certain foods can specifically enhance brain activity, making it vital to incorporate them into your diet. Here’s what to know about these brain foods.


A study published in the journal Nature Aging identified specific nutrients that may slow brain aging. Involving 100 participants aged 65 to 75, researchers analyzed questionnaires, physical and cognitive tests, MRI scans, and blood samples.


The study found that those showing signs of slower aging had a distinct nutrient profile, including:

Fatty acids - from seafood and healthy oils

Antioxidants - from berries, garlic, tomatoes, nuts, and various fruits and vegetables

Carotenoids - found in spinach, kale, carrots, and some fruits

Vitamin E - from fruits, vegetables, seafood, seeds, and nuts

Choline - from egg yolks, beef, dairy, and some vegetables


While the Mediterranean diet , rich in these nutrients, has been touted as one of the best diets, many foods can have the opposite effect, negatively impacting your memory and mood. It’s important to identify these harmful foods and remove them from your diet to reduce their effects.


Here are the worst foods that can harm your brain.


Processed Foods: These often contain added sugars, unhealthy fats, and sodium, which can contribute to inflammation and potentially negatively impact brain health.

Sugary Drinks: Excessive consumption of sugary drinks, including soda and sweetened beverages, can lead to blood sugar spikes and potentially impair cognitive function.

Alcohol: While moderate alcohol consumption may not be harmful, excessive drinking can negatively affect brain function and memory.


Other foods to consider limiting:

Red meat: Some research associates excessive consumption of red and processed meats with reduced cognitive function.

Refined grains: These can cause a spike in blood sugar that can damage the brain over time.

High-fructose corn syrup (HFCS): Foods laden with HFCS can negatively impact brain health.

Trans fats: These fats can lead to impaired memory and cognitive functioning.


Foods that may help boost brain health:

Following a healthy diet is essential to maintaining optimal brain health. Dark chocolate, avocados, and fatty fish; bone broth, berries, and broccoli—they’re all brain-boosting superstars. Here are some of them who can do wonders for boosting your brain heath.

Berries: Berries are high in antioxidants that can protect the brain from oxidative damage.

Leafy greens: These are rich in nutrients that support brain health.

Nuts and seeds: These are brain foods high in protein and omega fatty acids.

Salmon: Consuming fatty fish such as wild salmon is one of the easiest ways to help boost your brain health.

Eggs: A study found that people who ate eggs regularly had better cognitive performance.