5 of the Worst Foods for Memory and Brain Health

Your diet plays a significant role in brain health, including memory, thought processing, and learning. Nutritious foods like berries, nuts, seafood, and vegetables help support healthy brain function and memory, while consuming foods high in added sugar and refined carbs may have the opposite effect.

High-sugar diets may cause difficulty with thinking and processing, increased dementia risk, and memory issues. High sugar intake may also damage the hippocampus, a part of your brain responsible for learning and memory.

People who followed a high-sugar diet performed worse on memory tests and had delayed reaction times compared to people who followed a lower-sugar diet.

Eating too many fried foods can harm overall health, including the health of the brain. Fried foods may contribute to inflammation in the brain and spinal cord.

Some research suggests that eating fried food more than once a week may affect memory and thinking clearly. Diets high in fried foods have also been linked to a higher risk of anxiety and depression, which can then affect memory. This is possibly due to the chemical acrylamide found in some fried foods, which can cause neurotoxicity, a condition that damages brain cells.

Refined carbs are carbohydrates that have had certain nutrients, such as fiber, vitamins, and minerals removed during processing. Carbs are a main source of energy for the body.

Research shows that eating refined carbs like white bread and snack foods like cookies and chips can harm brain health. Having refined carbs long-term has been linked to poor memory and damage to the hippocampus, the part of the brain responsible for memory and learning.

Some evidence suggests that artificial sweeteners, such as aspartame and sucralose, may harm brain health. They may make the brain more vulnerable to cellular damage, increase inflammation, and affect how brain cells communicate.

Research also shows that drinking one or more artificially sweetened drinks daily may raise your risk of developing dementia. Additionally, consuming sucralose specifically for at least six weeks every day may significantly lower overall memory and brain function.

A diet high in processed meat may not be the best choice for brain health. Research suggests that eating processed meat, particularly red meat, every day may raise the risk of dementia, speed up brain health decline, and cause memory challenges.

This is because processed meat contains harmful substances that can damage brain cells and cause inflammation. Processed meats are also high in sodium, which can reduce blood flow to the brain, harming brain health.

One of the best ways to care for your brain health is to follow a diet high in foods known to benefit cognitive function, like fruits, vegetables, fatty fish, and nuts.

Here are some of the best foods for memory:

• Berries: Blueberries and strawberries may help boost overall brain function and protect the brain.
• Olive Oil: Rich in monounsaturated fat and brain-healthy antioxidants, consuming olive oil may improve brain function.
•  Seafood: Salmon, clams, and sardines are excellent sources of brain-supportive nutrients like protein and omega-3 fatty acids. People who eat seafood regularly may perform better on memory tests and have a lower risk of poor brain health.
• Cruciferous Vegetables: Vegetables like kale, broccoli, and arugula are packed with antioxidants that may enhance brain health. Regularly eating cruciferous vegetables may lower the risk of poor brain health and improve brain function.
• Nuts: These are high in nutrients essential for brain health, including protein, healthy fats, vitamin E, and zinc. Eating more nuts may significantly lower the risk of poor brain health, including memory challenges, among older adults.

In addition to having a balanced diet, here are other ways to support your brain health:

• Get enough restful sleep
• Stay active
• Stay hydrated
• Limit stress
• Stay social with family and friends
• Participate in hobbies

Consider limiting alcohol and avoiding smoking, as excessive alcohol intake and smoking have both been linked with poorer overall brain health.

Although many people may experience minor challenges with memory, like occasional forgetfulness, it’s important to speak with a healthcare provider or a neurologist if you’re experiencing significant difficulty with your memory. A neurologist is a doctor who specializes in diagnosing and treating brain and nervous system conditions.

If you’re experiencing any of the following symptoms, reach out to a healthcare provider:

• Forget recent events
• Get lost in familiar places
• Have difficulty remembering the names of friends or family

Regularly eating certain foods, such as sugary foods and drinks, processed meats, fried foods, artificial sweeteners, and refined carbs, can negatively impact brain health, including your memory. 

Consider following a balanced diet high in fruits, vegetables, seafood, nuts, and healthy fats to help support a healthy brain. Getting enough sleep, exercising, and quitting smoking can also help with memory and lower the risk of brain-related conditions.