At one time, low-fat and fat-free diets were deemed a healthy way to eat, especially for those trying to lose weight. It was fashionable to read the label on food products and make sure they didn’t contain too many grams of fat. Too much fat, out of the grocery cart it went!
But times have changed, and we now know low-fat diets aren’t all they seem to be. That’s especially true of low-fat packaged foods. The problem is manufacturers replace the fat in products with fillers and sugar. Otherwise, the product would be bland. Also, you need a certain amount of fat in your diet for health, and one of those reasons is for healthy brain function.
Why Your Brain Needs Dietary Fat
It is crucial to consume a certain amount of fat for brain health. Some of the most important structural materials in your brain are made from fat. Your brain is rich in cholesterol and other fatty substances and is the material that makes up the membranes of brain cells. Around 60% of your brain is fat, showing its importance for a healthy brain.
Plus, the axons of nerve cells, thin cables that carry nerve impulses, are also coated in a layer of fat called myelin that speeds up the transmission of information from nerve to nerve. Without enough myelin, nerve transmission would slow down, as it does in multiple sclerosis, a disease where the immune system attacks and destroys myelin.
A study found that you need dietary fat to make myelin, but excessive amounts of dietary fat may interfere with healthy myelin formation. Interestingly, exercise reduces the negative effects of excess fat on myelin production and further enhances the production of myelin. A high-fat diet combined with exercise was the most beneficial strategy for boosting myelin production. So, getting enough fat in your diet and exercising are both important for brain health.
What Type of Fat is Best for Brain Health?
Not all fat has equal benefits for your brain or body. You can best support brain health by adding more long-chain omega-3 fatty acids to your diet. You can get these fats from fatty fish, like wild-caught salmon, sardines, and mackerel. Experts recommend consuming fatty fish twice per week for their omega-3 content. It’s safest to choose fish lower on the food chain, like sardines, since they don’t accumulate high levels of toxins by consuming other fish.
Because of the toxin issue, some people take fish oil or a long-chain omega-3 supplement. Reputable fish oil manufacturers use molecular distillation to remove toxins and make the product safer. Fish oil contains the two long-chain omega-3s called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA and EPA can be found in fatty fish like salmon, mackerel, sardines, and anchovies.
These fish also supply a variety of vitamins and minerals that support healthy brain function. The problem is that most adults don’t get enough omega-3s from their diets because they don’t eat enough fatty fish. Studies show many Americans eat less than half the amount of fish they should be eating to get enough omega-3s.
Omega-3s Are Anti-Inflammatory
Why are long-chain omega-3s so important for a healthy brain? They’re a key component of brain cell membranes. Plus, they have anti-inflammatory activity. Oxidative stress and inflammation play a role in brain aging and cognitive decline based on studies. So, eating anti-inflammatory foods is part of a brain-healthy lifestyle.
You can also reap some of the benefits of long-chain omega-3s by consuming omega-3s from plant-based sources called short-chain omega-3s. The main one is alpha-linolenic acid. (ALA), abundant in flaxseeds, walnuts, chia seeds, sesame seeds, soybeans, and hemp seeds. Your body can convert some of the ALA you get from plant-based foods to long-chain omega-3s (EPA and DHA), but the conversion is inefficient. Your body converts less than 10% of the ALA you take into long-chain omega-3s. So, unless you’re a vegetarian or vegan, it’s best to add fish to your diet or consider a fish oil supplement. Vegetarians and vegans can also get long-chain omega-3s by taking an algae oil supplement. Algae contain both DHA and EPA.
Fats to Avoid for Brain Health
One of the worst fats for the health of your brain are trans-fats, synthetic fats that increase the risk of cardiovascular disease and stroke. These fats also raise blood lipids and damage blood vessels in the brain. Although the Food and Drug Administration banned artificial trans-fat, manufacturers can still use lesser amounts, less than 0.5 grams per serving in products. If you see partially hydrogenated oils listed on the ingredient list, you know a product contains some trans-fat. Plus, some foods, like meat, contain natural trans-fats.
What about saturated fat? The effect of saturated fat on the brain is more controversial. Some foods high in saturated fat contain choline. For example, eggs are rich in choline. Why is choline important for a healthy brain? As well as helping with brain development, it helps maintain healthy brain structures and transmit signals between neurons. Reliable sources of choline include:
- Eggs
- Beef
- Liver
- Fish
- Nuts
- Cauliflower
- Broccoli
The Bottom Line
You need a certain amount of fat in your diet for brain health. A very low-fat diet isn’t conducive to a healthy brain, but the type of fat matters. Long-chain omega-3s, plant-based omega-3s, and choline-rich sources also help your brain stay healthy. Choose your fats wisely, but don’t go too low fat. Fats should make up 20 to 35% of your diet. Make the fats you choose healthy ones too, select more omega-3 rich sources of fat. Monounsaturated fats, like those in olive oil, sesame seeds, macadamia nuts, and avocado, are also a viable choice. Use these fats as a replacement for the saturated fat in your diet.
References:
MayoClinic.com. “Analyzing the role of diet and exercise in myelin production”
Sanders LM, Zeisel SH. Choline: Dietary Requirements and Role in Brain Development. Nutr Today. 2007;42(4):181-186. doi: 10.1097/01.NT.0000286155.55343.fa. PMID: 18716669; PMCID: PMC2518394.
“Artificial trans fats banned in U.S. | News | Harvard T.H ….” hsph.harvard.edu/news/hsph-in-the-news/us-bans-artificial-trans-fats/.
“Trans Fat | FDA.” fda.gov/food/food-additives-petitions/trans-fat.
Chang CY, Ke DS, Chen JY. Essential fatty acids and human brain. Acta Neurol Taiwan. 2009 Dec;18(4):231-41. PMID: 20329590.
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