These five foods can destroy your brain health, says neuroscience expert

Irish Daily Mirror

29-04-2025

Neuroscience experts have been busy studying how what we eat can affect not just our waistlines, but our brains - and they have come back with some shocking results.
One expert has revealed five foods that can destroy brain health by damaging brain cells, increasing inflammation, and can significantly impact cognitive abilities in decades to come.
While we spend our hard earned money on brain training apps, supplements and gym memberships - where our sporting endeavours have both physical and mental benefits - we might be undoing all that good work by accelerating our cognitive aging with what's on our dinner plate.
Dietary choices, particularly in our 30s and 40s, can have a hugely negative impact on our brain health.
According to Dr. Ramon Velazquez, Neuroscience Consultant and Research Advisor at Mind Lab Pro, certain foods can actively damage the brain's structure and function.
And the danger is that these foods potentially set the stage for memory problems and cognitive decline years before symptoms appear.
Here are the worst offenders in our diet that could be silently damaging our brains, and what we should eat instead.
Those convenient packaged snacks and ready meals aren't just expanding your waistline – they're shrinking your brain.
Ultra-processed foods contain a cocktail of additives, preservatives, and artificial ingredients that promote inflammation throughout the body, including the brain.
'Studies have found that people who consume the highest amounts of ultra-processed foods have a 28 percent faster rate of global cognitive decline,' explains Dr. Velazquez.
'These foods trigger inflammatory responses that damage the delicate connections between brain cells.'
Instead, opt for fresh fruits, vegetables, and unprocessed meats that don't require a chemistry degree to understand their ingredients list.
Fish is often touted as brain food thanks to its omega-3 content, but certain species can do more harm than good.
Larger predatory fish like shark, swordfish, king mackerel, and tilefish contain dangerous levels of mercury, a neurotoxin that accumulates in the body over time.
'Mercury is particularly damaging to neural tissue because it can cross the blood-brain barrier,' says Dr. Velazquez.
'Once inside the brain, it disrupts cellular function and can lead to cognitive impairment over time.'
Swap these high-mercury options for smaller fish like salmon, trout, and sardines. These alternatives are rich in brain-healthy omega-3 fatty acids without the toxic mercury levels.
That perfectly charred steak might look delicious, but the browning process creates compounds called Advanced Glycation End-Products (AGEs).
These harmful compounds form when proteins or fats combine with sugars, particularly when food is cooked at high temperatures through grilling, frying, or broiling.
'AGEs trigger oxidative stress and inflammation in the brain,' Dr. Velazquez explains. 'They've been linked to the development of amyloid plaques – the same protein deposits found in Alzheimer's disease.'
Try methods like steaming, poaching, or stewing, which produce fewer AGEs. Marinating meat in acidic ingredients like lemon juice or vinegar before cooking can also reduce AGE formation.
Those zero-calorie sweeteners might seem like a smart choice for your waistline, but they could be tricking more than just your taste buds.
Growing evidence suggests some artificial sweeteners may have negative effects on the gut microbiome, which plays a central role in brain health through the gut-brain axis.
'Recent studies suggest that certain artificial sweeteners can alter gut bacteria in ways that may promote inflammation,' notes Dr. Velazquez.
'This inflammation can affect cognitive function and potentially increase the risk of neurodegenerative disorders.'
Instead of artificial sweeteners, try small amounts of natural options like honey or maple syrup. Or better yet, gradually reduce your preference for sweetness by slowly cutting back on all sweeteners.
While a glass of red wine occasionally might offer some benefits, heavy drinking is undeniably toxic to the brain.
Alcohol directly damages brain cells and interferes with communication pathways, affecting how the brain works.
'Long-term heavy drinking causes the brain to shrink in volume,' warns Dr. Velazquez. 'It particularly affects the prefrontal cortex – the area responsible for decision-making and rational thought.'
If you drink, aim to keep it moderate – that means up to one drink daily for women and up to two for men, according to health guidelines.
And make sure to include several alcohol-free days each week to give your brain a chance to recover.
According to Dr Velazquez, the food choices we make in our 30s and 40s can affect how our brain will function in our 60s and beyond.
'The brain is incredibly resilient, but it's also vulnerable to the constant barrage of inflammatory foods in the typical Western diet,' he says.
'Every meal is an opportunity either to protect your neural connections or to damage them. And unlike other organs, the brain has limited ability to repair itself once damage occurs.
'Most concerning is how these harmful foods interact with genetic risk factors.
'If you have a family history of dementia or Alzheimer's, poor dietary choices can accelerate the onset of symptoms by years or even decades.
'This is why nutrition needs to be a cornerstone of any brain health strategy, alongside exercise, sleep, and mental stimulation.'
# Mind Lab Pro is a pioneer in brain health offering the world's first universal nootropic designed to boost mental performance.