Foods that accelerate brain aging identified

Recent scientific analysis has revealed eating habits that negatively affect brain health. According to scientists, regularly consuming certain foods can reduce brain function and accelerate its aging by about 16%. This puts thinking, memory, and overall cognitive ability at risk.

The biggest threat — processed foods

Particular attention should be given to processed products such as fast food, chips, sugary sodas, and confectionery. These items are high in sugar, salt, and harmful fats while lacking essential fiber and protein. Frequent consumption of such foods damages brain blood vessels and impairs thinking ability.

Glucose fluctuations are dangerous for the brain

White bread, pastries, and sweets cause a rapid spike in blood sugar levels. Over time, this leads to chronic inflammation and damages small vessels that nourish the brain. Experts recommend replacing white bread with whole grain alternatives to improve cerebral circulation.

Excess salt — another serious concern

Too much salt in the diet can raise blood pressure, harming the brain’s vascular system and increasing stroke risk.

Brain-boosting foods

According to experts, oily fish (e.g., salmon), walnuts, and flax seeds are rich in omega-3 fatty acids. These nutrients reduce inflammation, protect nerve cells, and lower the risk of neurodegenerative diseases.

Additionally, having sufficient dietary fiber supports healthy gut microbiota, which in turn positively affects the nervous system.

Mediterranean diet — best choice for brain health

Research shows that the Mediterranean diet positively influences the brain’s white matter. Including vegetables, fish, olive oil, and moderate red wine reduces stroke and cognitive decline risks.

Small changes — big results

You don’t need major changes to prevent diseases. For example, replace soda with lemon water, opt for yogurt-based sauces instead of mayonnaise, and eat oily fish at least twice a week. These simple steps can help keep your brain strong and healthy.

Zamin.uz editorial note:
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