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60% of your brain is fat, so it needs fat to thrive.
All fats aren’t created equal. Prioritize omega-3 fatty acids by consuming wild-caught fish, walnuts, chia seeds, flaxseeds, hemp seeds, egg yolks, and possibly a fish oil supplement.
Optimal brain health is absolutely necessary for a whole slew of obvious (and less obvious) reasons, including the avoidance of:
- Anxiety (because of the increasingly studied gut-brain connection)
- Depression (again, because of the gut-brain connection)
- Stomach issues (and once more…because of the gut-brain connection!)
Thus, it is critical to plan all meals with brain health in mind. Which macronutrient (fat, carbohydrates, or protein) does the brain crave most?
The winner is…FAT!
The human brain is nearly 60 percent fat. We’ve learned in recent years that fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform. Essential fatty acids (EFAs) are required for maintenance of optimal health but they can not synthesized by the body and must be obtained from dietary sources. Clinical observation studies has [sic] related imbalance dietary intake of fatty acids to impaired brain performance and diseases.
- The brain is mostly fat.
- Our bodies cannot create essential fatty acids on their own; we must eat them.
- Low fat intake → poor brain health.
That being said, it’s important to recognize that all fats aren’t created equal.
Which fats should you eat for optimal brain health?
When eating with brain health in mind, it’s important to maintain the proper ratio of omega-6 to omega-3 fatty acids. Ideally, you should consume a ratio of 2:1. However, in the modern world, omega-6s are ubiquitous. They’re mostly found in seed and vegetable oils, so they’re abundant in processed foods, restaurant meals, and takeout dishes. The body needs both types of fatty acids, but again it’s the ratio that’s important.
To keep your ratio as close to 2:1 as possible, up your intake of omega-3 rich foods like:
- Wild-caught fish (like mackerel, salmon, tuna, and sardines; canned is fine!)
- Chia Seeds
- Hemp Seeds
- Egg Yolks
A high-quality fish oil supplement can also help.
Bottom line: The low-fat craze was not good for brain health, so erase that idea from your mind…forever. Omega-3s for the win!
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