Protect your brain long term by eating less of these.
  |
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| | I like to think I feed my brain what it needs to stay healthy. Salmon and sardines most weeks, blueberries and a scoop of creatine in my morning yogurt, coffee at the earliest opportunity (instant with heavy cream). According to the research, fatty fish, berries, and coffee are among the best foods for brain health, thanks to their omega-3s, antioxidants, and caffeine.
But it's not only about what you choose to eat, what you eat less of or cut out entirely is important too. And some of the worst offenders for your brain might surprise you. | | | | | | | Let's check the list,
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
March 12, 2026 • 4 min read | | | | | |  | | | | Is your diet harming your brain? | | How well your brain runs depends on what you feed it. Certain foods, including fatty fish, blueberries, broccoli, nuts, eggs, and dark chocolate, are packed with omega-3s, antioxidants, and other nutrients that support memory, mood, and focus. But other foods and ingredients may be quietly working against you. | | Here are some of the foods that research suggests you might want to limit: | | 🥤 Sugary drinks. Sodas, energy drinks, and fruit juice can spike blood sugar and may affect the hippocampus, the part of your brain responsible for learning and memory. One study found that people who consumed the most sugar were twice as likely to develop dementia. | | 🍟 Ultra-processed foods. Chips, instant noodles, frozen pizzas, and deli meats — when more than about 20% of your daily calories come from ultra-processed foods, research suggests it may affect executive function and thinking ability. | | ☕ Aspartame. This artificial sweetener is FDA approved and widely considered safe in moderate amounts. But some research suggests that regularly consuming high levels may be associated with learning difficulties, irritability, and mood changes. | | 🦈 High-mercury fish. Mercury is a neurotoxin that can cross the protective blood-brain barrier. Shark, swordfish, king mackerel, and tilefish tend to carry higher levels. But most fish are not a concern — salmon, sardines, trout, and shrimp are low in mercury and rich in brain-boosting omega-3s. | | You don't need a perfect diet to protect your brain. But building meals around whole foods (and being wary of those on our list) is one of the simplest things you can do for your long-term cognitive health. | | | | | Sponsored by | |  | | | | | No-stress dinner | | | | |  | | EveryPlate | | Those of you who find yourself planning your evenings around what to make yourself or your family for dinner, wouldn't it be nice to gain some of that lost time back? With EveryPlate, you won't have to sacrifice simplicity for taste or affordability — you can have it all and finally transform dinnertime into something you look forward to. By joining EveryPlate, you can expect no meal prep, fewer grocery store runs, fresh ingredients, and, perhaps best of all, a library of 35+ easy-to-follow recipes! Use code HM299MFB to get your first box for just $2.99 per meal, plus 10% off for 1 month. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 🦠 The best probiotics for women, reviewed. Dietitian-vetted picks for gut, vaginal, and immune health. | | 👁️ Thyroid eye disease and selenium. This trace mineral may slow the progression of Graves'-related eye symptoms. | | 🩺 Coping with the side effects of ulcerative colitis treatment. Practical strategies for managing the medication and the disease. | | 😴 10 reasons why good sleep is so important. The case for prioritizing rest, backed by research on everything from weight to heart health. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | blueberries and ice cream. ️ | | | | |
| View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Unsubscribe
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2026 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 | | |  | |
Nema komentara:
Objavi komentar