Inflammation is an essential part of our immune system’s response to injuries and infections. However, chronic inflammation can lead to a host of health issues, including impaired memory.

What you eat can have a significant impact on the inflammation levels in your body. In this article, we will discuss 30 foods that can cause inflammation and impair memory and provide a quick guide on how to avoid them.

Foods that cause inflammation

Chronic inflammation can result from a diet high in saturated and trans fats, sugar, refined carbohydrates, processed foods, and alcohol. Here are 15 types of foods that can cause inflammation:.

1. Sugary drinks

Sugar-sweetened beverages such as soda, sports drinks, and energy drinks are high in added sugars, which can cause inflammation and harm memory. These drinks are highly processed and offer little nutritional value.

Instead, choose water, unsweetened teas, and 100% fruit juices in moderation.

2. Processed meat

Processed meats like hot dogs, bacon, and sausages are high in salt, saturated fat, and preservatives. These foods have been linked to various health issues, including inflammation and impaired memory.

Instead, opt for lean sources of protein such as chicken, fish, nuts, and legumes.

3. Fried foods

Fried foods, such as French fries, fried chicken, and onion rings, are high in trans fats and inflammatory oils. These foods also tend to be high in sodium, which can contribute to inflammation. Try baking, grilling, or roasting your foods instead.

4. Artificial sweeteners

Artificial sweeteners such as aspartame and saccharin have been linked to inflammation and impaired memory. High intake of artificial sweeteners has been associated with several health issues, including obesity and Type 2 diabetes.

Instead, try using natural sweeteners such as honey, maple syrup, or stevia.

5. Margarine and shortening

Margarine and shortening are hydrogenated vegetable oils that contain significant amounts of trans fats, which can increase inflammation levels in the body. Try using healthy fat alternatives such as olive oil or avocado oil instead.

6. High fructose corn syrup

High fructose corn syrup is a highly processed sweetener widely used in processed foods and beverages. Its excessive consumption can lead to inflammation and various health problems such as obesity and metabolic disorders.

Look for products made with natural sweeteners and avoid products that contain high fructose corn syrup.

7. Refined flours

Refined flours have been stripped of their valuable nutrients and fiber, leaving behind simple carbohydrates that can spike blood sugar levels and cause inflammation. Instead, opt for whole grains like brown rice, quinoa, and whole wheat flour.

8. Processed snacks

Processed snacks like potato chips, crackers, and cookies are high in salt, sugar, and unhealthy fats. These foods can cause inflammation and impair memory over time.

Instead, opt for homemade snacks like fruit salad, roasted chickpeas, or veggie sticks with hummus dip.

9. Alcohol

Alcohol consumption can increase inflammation levels in the body over time. Heavy drinking can also impair memory and cognitive function. Instead, limit your alcohol consumption to no more than one drink a day for women, and two drinks a day for men.

10. Vegetable oils

Vegetable oils such as sunflower, safflower, and corn oil are high in omega-6 fatty acids, which can cause inflammation when consumed in excess. Try using healthy fat alternatives such as olive oil, coconut oil, or avocado oil instead.

11. Dairy

Dairy products such as cheese, milk, and yogurt can cause inflammation and impair memory due to the high levels of saturated fat they contain. If you must consume dairy, opt for low-fat or fat-free products.

12. Red meat

Red meat such as beef, lamb, and pork is high in saturated fat and can increase inflammation levels in the body. Instead, opt for lean sources of protein such as chicken, fish, nuts, and legumes.

13. Highly processed foods

Highly processed foods such as fast food, frozen dinners, and pre-packaged meals contain a high amount of salt, sugar, and unhealthy fats, which can cause inflammation and harm memory. Focus on eating whole, minimally processed foods instead.

14. Gluten

For individuals with celiac disease or gluten sensitivity, consuming gluten can cause inflammation. Gluten is found in wheat, barley, and rye.

If you have celiac disease or gluten sensitivity, opt for gluten-free grains such as quinoa, brown rice, or millet.

15. Artificial food coloring

Artificial food coloring can cause inflammation and harm memory. Food coloring is widely used in processed foods such as candy, drinks, and snacks. Instead, opt for whole, minimally processed foods that do not contain artificial colors.

Foods that improve memory and reduce inflammation

While some foods can cause inflammation and impair memory, there are many foods that reduce inflammation and improve cognitive function. Here are 15 types of foods that can help:.

1. Berries

Berries such as blueberries, strawberries, and raspberries are high in antioxidants that can help reduce inflammation and improve cognitive function. These fruits can easily be added to smoothies, yogurt, or oatmeal.

2. Leafy greens

Leafy greens such as spinach, kale, and collard greens are high in flavonoids that can help reduce inflammation and improve cognitive function. These greens can be added to salads, smoothies, or sautéed as a side dish.

3. Fatty fish

Fatty fish such as salmon, sardines, and mackerel are high in omega-3 fatty acids that can help reduce inflammation and improve cognitive function. These fish can be grilled, baked, or sautéed as a main dish.

4. Nuts

Nuts such as almonds, walnuts, and pistachios are high in healthy fats, fiber, and antioxidants that can help reduce inflammation and improve cognitive function. Nuts can be added to oatmeal, yogurt, or salad.

5. Whole grains

Whole grains such as brown rice, quinoa, and whole wheat bread are high in fiber and nutrients that can help reduce inflammation and improve cognitive function. These grains can be used as a base for salads, soups, or as a side dish.

6. Olive oil

Olive oil is high in healthy monounsaturated and polyunsaturated fats that can help reduce inflammation and improve cognitive function. Olive oil can be used as a salad dressing, for sautéing vegetables, or as a dip for bread.

7. Avocado

Avocado is high in healthy fats, fiber, and antioxidants that can help reduce inflammation and improve cognitive function. Avocado can be added to salads, smoothies, or used as a spread on toast.

8. Herbal teas

Herbal teas such as green tea, chamomile, and peppermint are high in antioxidants that can help reduce inflammation and improve cognitive function. These teas can be enjoyed hot or iced.

9. Dark chocolate

Dark chocolate is high in antioxidants and flavonoids that can help reduce inflammation and improve cognitive function. Look for dark chocolate with at least 70% cocoa content.

10. Turmeric

Turmeric is a spice commonly used in Indian cuisine that contains curcumin, a powerful anti-inflammatory compound that can help reduce inflammation and improve cognitive function. Turmeric can be used to flavor rice, soup, or roasted vegetables.

11. Garlic

Garlic is high in antioxidants and sulfur compounds that can help reduce inflammation and improve cognitive function. Garlic can be used to flavor meats, vegetables, or roasted potatoes.

12. Ginger

Ginger is a root commonly used in Asian cuisine that contains gingerol, a powerful anti-inflammatory compound that can help reduce inflammation and improve cognitive function. Ginger can be used to flavor stir-frys, soups, or teas.

13. Tomatoes

Tomatoes are high in lycopene, a powerful antioxidant that can help reduce inflammation and improve cognitive function. Tomatoes can be used in salads, soups, or roasted as a side dish.

14. Eggs

Eggs are high in choline, a nutrient that can help improve memory function. Eggs can be boiled, scrambled, or used in omelets.

15. Berries

Conclusion

Chronic inflammation can cause a host of health issues, including impaired memory. By avoiding foods that cause inflammation and increasing intake of foods that improve cognitive function, you can reduce inflammation and improve memory.

Remember to choose whole, minimally processed foods that are rich in nutrients and antioxidants.