9 food items that deplete your cognitive skills: Sugary drinks, trans fats, red meat, more

Sugary drinks, such as sodas and fruit juices high in fructose, can impair cognitive function. (Image: Canva)

Cognitive skills, including memory, attention, and problem-solving, are crucial for daily functioning and overall quality of life. These skills can be significantly influenced by diet. Certain foods and dietary patterns have been shown to either enhance or impair cognitive function over time. Nutrient-rich foods that support brain health include fruits, vegetables, whole grains, lean proteins, and healthy fats. Conversely, consuming excessive amounts of sugary drinks, refined carbohydrates and few other options can negatively impact cognitive abilities, potentially leading to long-term cognitive decline and increased risk of neurological disorders.

Here are 9 food items that deplete your cognitive skills, suggested by Dr Nandita Sharma from Jaipur’s Mothercare hospital.

Sugary drinks: Sugary drinks, such as sodas and fruit juices high in fructose, can impair cognitive function. Excessive sugar intake promotes inflammation and insulin resistance in the brain, which can disrupt memory and learning processes. Over time, these effects can contribute to long-term cognitive decline and increase the risk of developing neurological disorders like dementia.

Refined carbohydrates: Foods like white bread, pastries, and sugary cereals cause rapid spikes and drops in blood sugar levels. This can lead to brain fog and reduced cognitive performance. These fluctuations strain the brain’s ability to function optimally, potentially leading to impairments in attention, memory, and decision-making. Consistently high blood sugar levels are also linked to an increased risk of Alzheimer’s disease.

Trans fats: Found in margarine, store-bought baked goods, and fried foods, trans fats are associated with inflammation and oxidative stress. These unhealthy fats can damage brain cells and increase the risk of cognitive decline.

Highly processed foods: Snacks, ready meals, and processed meats are high in unhealthy fats, sugars, and additives. Regular consumption of highly processed foods has been linked to impairments in cognitive function, including memory, attention, and learning capabilities, as well as an increased risk of dementia.

Aspartame: Aspartame, an artificial sweetener found in many diet sodas and sugar-free products, can have adverse effects on cognitive function and mood. Additionally, it can potentially interfere with neurotransmitter regulation in the brain, leading to cognitive impairments and reduced mental clarity.

High-sodium foods: Diets high in salt can lead to high blood pressure, which reduces blood flow to the brain and impairs cognitive function. Elevated blood pressure damages blood vessels, affecting the delivery of oxygen and nutrients to brain cells. This can result in cognitive impairments, including memory loss and difficulties with concentration and problem-solving, and increase the risk of stroke.

Fried foods: Consuming large amounts of fried foods contributes to inflammation and can negatively affect the blood-brain barrier, impairing brain function. The unhealthy fats and oxidised compounds in fried foods promote oxidative stress, damaging brain cells.

High-mercury fish: Fishlike swordfish and certain types of tuna contain high levels of mercury, a neurotoxin that can impair cognitive function. Mercury exposure can damage neurons and disrupt neurotransmitter function, leading to memory problems, difficulties with learning, and decreased overall cognitive performance.

Red meat: While moderate consumption may be fine, a diet high in red and processed meats can increase the risk of cognitive decline. These meats are often high in saturated fats and cholesterol, contributing to cardiovascular problems and inflammation. Poor cardiovascular health affects blood flow to the brain, potentially leading to cognitive impairments and an increased risk of developing dementia.