Food for Mood Focus: Fats
Dietary fats are a wonderful source of long-lasting energy and are a vital part of a healthful diet. Dietary fats are also essential for the brain and mental health as they play a crucial role in maintaining brain function and supporting cognitive processes. The brain is made up of approximately 60% fat, and it requires a steady supply of dietary fats to function optimally. Some of the main reasons why dietary fats are important for the brain and mental health include:
Brain structure and function: The brain is made up of neurons that communicate with each other through the neurotransmitters. The myelin sheath that covers neurons is composed of fatty acids. A diet rich in healthy fats supports the structure and function of these neurons, allowing them to communicate effectively and maintain optimal cognitive function.
Mood regulation: Dietary fats play an important role in the production and regulation of hormones, which can impact mood and emotional well-being. For example, omega-3 fatty acids have been linked to improved mood and decreased symptoms of depression and anxiety.
Cognitive function: Adequate intake of dietary fats is associated with improved cognitive function, learning, and memory. This is because fats are important for the formation and maintenance of synapses, the connections between neurons that allow them to communicate with one another.
Furthermore, fats play an important role in inflammation. Our bodies need the ability to inflame as a part of our immune response, and then anti-inflame to resolve injury or illness. Certain types of fats, including trans fats and process fats can contribute to inflammation. While processed oils and fats do not need to be completely avoided, having a proper balance of whole food fats and processed fats can help balance the inflammatory response.
Some food sources of dietary fats that are beneficial for the brain and mental health include:
Fatty fish: salmon, tuna, and sardines
Nuts and seeds: almonds, walnuts, chia seeds, and flaxseeds
Avocado
Olive oil
Eggs
Putting it into practice:
Go slow with increasing fats. Sometimes fats can be a lot for your digestion, so slower is better.
Focus on what you like. Don’t like eggs? No problem, focus on sources of healthy fats you like and want to consume.
Intentionally add in fats to your snacks and meals. Fats are a wonderful source of long-lasting energy, despite being previously villainized in diet culture.
Add nuts and seeds to smoothies, yogurt, granolas, and baked goods.
Consider supplementation. Omega 3 fatty acid supplementation can be beneficial if you still feel like you are not getting enough dietary fatty acids.
Dietary fats are great for your mental health physical health. Integrative strategies including nutrition can be relatively easy ways to support your overall health.
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Sources:
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
Hibbeln, J. R., et al. (2018). Omega-3 polyunsaturated fatty acids and mental health. American Psychologist, 73(9), 989-1001.
Grosso, G., et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS One, 9(5), e96905.
DISCLAIMER: This blog and website it to be used for information only and to not intended to diagnose, treat or prevent any illness or condition. Individuals who read this content must take responsibility for their own health and wellness.
