Food For the Brain: Fat That’s Good for You!

The human brain is comprised mostly of fat matter (about 60%). The myelin coating on each neuron is comprised of 75% fat matter. So, what does this tell us? Knowing what the brain is primarily comprised of will help us determine which foods are best suited to create an efficiently functioning brain. There are four types of fats available to us.

1. Monounsaturated Fat: This fat is the most brain friendly. Since monounsaturated is naturally high in antioxidants, they are less likely to be susceptible to oxidative damage caused by free radicals. If you load your brain up with this monounsaturated fat, your brain will be less susceptible to oxidation which is essentially cell damage. Load up on this type of fat if you want to build a better brain.
2. Saturated Fat: The introduction of this type of fat into the brain causes a slow down in brain function. For those of you who crave meat foods, you are probably taking in more saturated fat than you may realize. Saturated fat is more prone to oxidative damage equating to an increased risk of cellular damage to your neurons. In addition to a higher risk of oxidizing brain neurons, saturated fats have been attributed to rises in homocysteine levels. Homocysteine in excess levels may lead to memory problems, mood disorders and an increased risk for developing Alzheimer’s disease.
3. Polyunsaturated Fat: This fat is great for the brain. Many of you have heard of essential fatty acids, well, this polyunsaturated fat is where they live. Essential fatty acids must be obtained through food since the body cannot produce these essential fatty acids. Omega 3 and Omega 6 are the two types of essential fatty acids.
4. Trans-Fatty Acids: This is the worst fat for the brain. This fat is not found anywhere in nature and is a by product of processed and synthesized foods. When this fat enters the brain, it makes the brain neurons rigid and less malleable to engage in a efficient synaptic transmission. In essence, the trans-fatty acids create an almost impenetrable wall and prevents the brain neurons from communicating with one another. The result is a poorly functioning brain on a cellular level. More dangerous is the fact that trans-fatty acids replace the healthier fats in the brain when ingested and broken down.

Foods high in monounsaturated and polysaturated fats include: Avocados, Walnuts, Almonds, Flax Seed, Pumpkin Seeds, Blueberries, Blackberries, Strawberries, Sockeye Salmon, Sardines (in olive oil), and Anchovies.  These choices are simply the tip of the iceburg as to what you have available to you when looking to replenish your monounsaturated and polysaturated fats in your brain.  The term “fat” has gotten a bad rap over the years, it’s due time we look past the prejudice and start gettin’ your fat on.  Cheers.  Happy Eating!

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