5 of the Worst Foods for Your Brain Health

Brain fog affects everyone from time to time. It can be difficult to think clearly, gather words when needed, or recall recent events quickly. We tend to associate slower cognition with age, but what if a few dietary adjustments could change the way our brains operate as we age? 

Avoiding certain foods may help clear our brain fog and even support a better level of brain function. We’ll cover the top five foods that science says negatively impact brain health, offer some great substitutions, and also talk about a neuroprotective supplement that is natural, has no negative side effects, and is research-backed.

Top 5 Worst Brain Foods

Your mom was right; you are what you eat. As an adult, you probably already understand this concept. 

If, for instance, you eat a diet of highly palatable, calorie-laden food, you may end up with a larger waistline, a sluggish energy drive, and even poor sleep and decreased mood. If you focus on fresh foods that are minimally processed, you likely feel better. Just like other parts of your body, your brain feels “worse” when you eat certain foods. 

1. Alcohol

We aren’t here to ruin anyone’s fun, but the current news about alcohol and your brain health is a bit of a party pooper. For years, we’ve assumed that moderate alcohol use (defined as one drink per day for women and two drinks a day for men) is safe and may even have positive benefits for your health. A recent study showed that even moderate alcohol usage resulted in shrinkage of parts of the brain used for memory and cognition (the hippocampus). 

Additional research has led the World Health Organization to state that no level of alcohol consumption is safe for our health. While there may be limited health benefits from, say, a glass of red wine each day, experts agree that the negative impact of alcohol on our bodies does not outweigh the benefits. 

Bottom line? Make alcohol a “special occasions only” beverage. Find alternative ways to unwind at the end of a busy day, and focus on non-alcoholic beverages that provide refreshment without the booze.

2. Sugary Drinks

The brain runs on glucose, but too much glucose has negative effects on brain health. Too much sugar can result in overconsumption of calories that leads to weight gain, type 2 diabetes, and even heart disease. It can also lead to poor brain health.

Soft drinks, sugar-added fruit juice, and energy drinks contain high levels of glucose and fructose. This combination is a sugar double-whammy that hits the brain with a potent dose of the sweet stuff. This study found that long-term cognitive function was negatively impacted when a person consumed sugar-sweetened beverages with high fructose corn syrup.

Many sugar-free or low-sugar alternatives are available to make the transition from full-sugar drinks to low or no-sugar drinks more accessible. If you’re concerned about artificial sweeteners, opt for sparkling water or tea. 

3. Refined Carbohydrates

We are in the midst of a dietary trend that is redefining the way we look at carbohydrates. Some people say they are bad for us and will cause us to gain weight, while others say our bodies need carbohydrates for energy. The balance between the two arguments is that we do need carbs, but not all carbohydrates are beneficial to us.

Complex carbohydrates, like whole grains, starchy vegetables, fruits, and beans, are beneficial to the body (and the brain). Refined carbohydrates, like sugar, white flour, and white rice, have higher glycemic indexes and cause a rapid spike in blood sugar levels followed by an ensuing crash. 

Some research says that long-term consumption of these types of carbohydrates could have a detrimental impact on the hippocampus and the prefrontal cortex. Swapping out refined carbs for complex carbs can be a good solution for avoiding this brain health pitfall. 

For instance, instead of white bread, opt for whole wheat and swap out brown rice for white rice. You’ll get more nutrients and plenty of fiber, and you will likely stay fuller longer after your meal. 

4. Ultra-Processed, Highly Palatable Foods

You may have heard the buzz-phrase “ultra-processed, highly palatable food” circulating in the health and wellness space. This phrase refers to foods that have been processed so much that there’s very little of their original chemical makeup left. 

Ultra-processed foods have nutrients and elements removed and ingredients added to them that you likely cannot find in a standard kitchen. This processing allows these foods to be shelf-stable, so they last much longer than fresh, unprocessed food. 

Highly palatable simply means the food tastes good. Ultra-processed, highly palatable foods refer to foods that have been ultra-processed and have added sugar, flavors, and fats to make them taste much sweeter and more satisfying than natural foods to your taste buds.

One study found that cognitive decline was directly correlated to consuming these foods in a quantity of less than 20% of your daily caloric intake. Additionally, these foods are typically high in calories, added sugar, and unhealthy fat, making it harder for you to maintain a healthy weight and increasing your risk of developing metabolic illness.

The easiest way to avoid these foods is to shop the outer circle of your grocery store. There, you’ll find more minimally processed foods, fresh fruits and vegetables, lean meats, and dairy. 

5. Omega-6 Fatty Acids

You’ve probably heard that omega-3 fatty acids are essential and beneficial. You may even know that one omega-6 fatty acid (linoleic acid) is essential. Essential means our bodies need it to thrive, but cannot readily make it on their own. We have to get essential nutrients from our diets or supplements. 

While one omega-6 fatty acid is essential, chances are you don’t need a supplement to get enough, nor do you need to focus on eating omega-6-rich foods. You are likely getting all the omega-6 you need from your diet already. 

Too much omega-6 (which is found in processed vegetable oils like corn oil and sunflower oil) may lead to inflammation in the brain, a precursor to some neurodegenerative diseases. The easiest way to avoid overdoing it on omega-6? Swap your favorite cooking oil for olive oil, avocado oil, or coconut oil. 

The Best Brain Foods

The yin to the bad food yang, the following foods do a great job boosting your brain power, keeping you satisfied, and tantalizing your tastebuds.

1. Berries

Antioxidants are important for cellular health, including your brain cell health. Antioxidants help fight off free radicals, unbalanced molecules in your body that can cause harm to healthy cells. Berries are rich in antioxidants, low in calories, and delicious when added to granola, yogurt, or a salad. 

2. Caffeine

If you were afraid all your favorite beverages were off the table, think again. Coffee (sans extra whip and sugary add-ins) is a stimulant that can help you focus and might even improve memory and cognition. In fact, research continues to support that limited caffeine intake has positive benefits on the brain, even as we age. 

3. Dark Chocolate

The news keeps getting better. In addition to coffee, dark chocolate is also considered a brain-healthy food. Dark chocolate contains antioxidants, caffeine, and flavonoids, a trifecta of brain-loving compounds. Flavonoids are compounds found in plants that may help support cognition and slow down brain decline.

4. Pentadecanoic Acid (C15:0)

C15:0 is an odd-chain, saturated fatty acid that is essential for our bodies. Although you may have heard that all saturated fat is bad, science says that is not correct. The discovery of C15:0 has led to calls to action to update current dietary guidelines to differentiate between good and bad saturated fats. 

In a new study funded by the Office of Naval Research, researchers took a deep dive into C15:0’s potential brain benefits. Conducted by an independent third-party team, the study used a screening panel to look for neuroprotective molecules. 

According to results published in the International Journal of Molecular Sciences, C15:0 showed two key dose-dependent effects that support cognitive health:

• Fatty15 helps block the enzyme FAAH. Our bodies naturally make endocannabinoids, which are the “feel-good” molecules that help balance brain health and immune responses. But as we age, FAAH starts breaking them down, which can lead to cognitive decline. Fatty15 steps in to help slow down FAAH, keeping those happy molecules around longer, which is great news not just for brain health, but also for mood, sleep, and joint comfort. We’ll take it!

• Fatty15 helps block the enzyme MAO-B. MAO-B breaks down dopamine, a key player in memory, mood, and overall brain function. As we get older, dopamine tends to dwindle because MAO-B gets more active. Fatty15 helps slow down that breakdown, helping to maintain healthy dopamine levels. This not only supports brain health, mood, and sleep, but it may even help with healthy aging. Research on MAO-B inhibitors has shown lifespan benefits in animals, making fatty15’s potential even more exciting.

What’s even cooler? These findings line up with earlier research showing that people with higher levels of C15:0 tend to have better cognitive function, stronger memory, and better moods. Count us in!

C15:0 also helps manage bad LDL cholesterol, supports liver enzymes, and maintains a healthy gut microbiome. The gut-brain axis refers to the communication link between the gut and the brain, which is important for brain clarity and function. 

By increasing your C15:0 levels, you could support your brain health while simultaneously improving the overall health of your entire body.

How Much C15:0 Do We Need?

The optimal amount of C15:0 is between 0.2% and 0.4% of a person’s total fatty acid count. However, studies show that higher levels may provide additional benefits and reduce the risk of age-related illness even further. 

Your healthcare provider can help you test your fatty acid levels, or you can order an at-home, finger-prick test like the one here. If you find your levels are too low, it’s time to get busy restoring them.

Getting C15:0

C15:0 is tricky. It’s only found in trace amounts in whole-fat dairy foods like whole milk and full-fat butter. Increasing your intake of these foods to get enough C15:0 would mean taking on a lot of excess calories, sugar (from lactose), and the bad proinflammatory fats. 

In addition, if you are vegan or can’t consume dairy, C15:0 would be very hard for you to get. Plant sources and fish contain C15:0, but in parts we don’t usually eat (the skin and heads of fish are high in C15:0). 

A solution? Fatty15

Fatty15 is the first and only supplement that contains the pure, vegan-friendly version of C15:0 known as FA15™. This sustainable source gives you only the good fat you need, nothing you don’t, and will only set you back one single calorie. 

It’s the easy way to get the brain-supportive ingredient you want and improve your ability to process faster, think more clearly, and stay sharp.

Fuel Your Brain

Cut the brain fog by avoiding foods your brain doesn’t like and loading up on ones it does. You’ll notice more mental clarity in the short term and build a strong base of brain health for your future. Taking fatty15 daily is a powerful way to support your brain health and longevity. 

Sources:

Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study | The BMJ

No level of alcohol consumption is safe for our health | World Health Organization

The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis

Carbohydrates and cognitive function | Journals.LLW.com

Association Between Consumption of Ultraprocessed Foods and Cognitive Decline | PMC

Omega-6 and Alzheimer's | NICS Well

Effects of coffee/caffeine on brain health and disease: What should I tell my patients? | PubMed

Phytochemicals and cognitive health: Are flavonoids doing the trick? | ScienceDirect

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports

A review of odd-chain fatty acid metabolism and the role of pentadecanoic Acid (c15:0) and heptadecanoic Acid (c17:0) in health and disease

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial | ScienceDirect

Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds

Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis | PLOS Medicine

Aging-Associated Amyloid-β Plaques and Neuroinflammation in Bottlenose Dolphins (Tursiops truncatus) and Novel Cognitive Health-Supporting Roles of Pentadecanoic Acid (C15:0) | PubMed