The Essential Fats For The Brain

Do you get the necessary essential fats for the brain?

The brain is the body in the body with the most fat, along with the fat that humans have under their skin! However, brain fat is not primarily used as an energy source. Instead  , it is part of its structure. This is why the brain does not get smaller and your skull still looks a bit too big when you lose a few kilos.

If your brain does not get the essential fats it needs, it will be unable to perform its vital functions as it should. This is why you should incorporate some of the fats that the brain and nerves need in your diet.

Do you know enough about the essential fats for the brain?

Eat healthier and incorporate more essential fats into the brain

The human brain is about 10-20 times larger than that of large mammals, such as whales and elephants. Our brain consumes about 600 kcal a day  (30% of the total calories that the average adult needs). Overall, we have the largest and most developed gray matter in the animal kingdom.

In parallel with this development of the brain, humans develop abstract thinking, imagination, reflection, introspection and the “fantasy world”. What is the reason for this spectacular development that made our intelligence what it is today?

The source of our intellectual development lies in the right fats for the brain

In particular, there seem to be two reasons why the human brain has been able to develop so well: the  preparation of food and a rich and varied diet.

Food preparation reduces digestion time as well as the energy involved in chewing tirelessly to digest fiber, collagen and cartilage. Decreasing chewing time may also have improved memory and cognitive abilities. The size of our intestines has also been reduced and this led to more varied intestinal bacteria.

Over time  , the incorporation of animal proteins into the human diet led to the acceleration of brain development. German neuroscientist Karl Zilles claims that European brains have gained an average of 70 grams in weight over the past decade thanks to better nutrition.

The pleasure of enjoying a good meal also brings a myriad of other benefits such as social activity and stimulation of the senses. It definitely helps our intellect to eat well!

However, it is more. Some sociologists and anthropologists say that consuming products from the sea (such as fish, shellfish, mollusks, seaweed and even turtles and crocodiles) increases our intelligence and social abilities, leading to more complex societies. The first great communities in history actually settled next to rivers and gardens.

One of the reasons that points in the direction of development of intellect lies in the incorporation of one of the most sought after fats for the brain:  Unsaturated fat from fish oil.

Without essential fats, the brain would be stupid

The brain works well as a hub. It handles a huge database, processes it and in many cases creates reactions and responses within a wide range of possibilities.

Fats in the brain are one of the essential parameters for communication between neurons. It is estimated that the connection between neurons is a long communication network of an impressive 965 meters. Communication between neurons is created by electrochemical impulses.

To ensure maximum speed for “electrical conversation”, the fat that covers the neurons and what we usually know as “nerves” is essential. The coating of fat also ensures that the brain is not burned. Grease absorbs more heat and is an electrical insulator.

However, not all types of fat work.

The brain loves cholesterol and omega-3

Fats in the brain are carefully selected in the cells. About 25% of them are cholesterol,  which is necessary for many functions in the brain including memory and learning. The brain cells themselves produce cholesterol, so there is usually no shortage of this fatty acid.

However, this is not the case with the  brain’s other favorite fats, which it would not be able to function without: Polyunsaturated fatty acids. They are known as “omegas” and are often referred to as omega-3 fatty acids. The brain stores the omega-3 it needs.

With the exception of some special populations, humans hardly produce the omega-3 they need. When you do not consume enough of these fatty acids, you can consequently end up  developing neurodegenerative diseases and cognitive disorders in the long run and even depression in the medium term.

The richest sources of omega-3, one of the most important fats for the brain

More than 50% of omega-3 essential fatty acids come from  fish oil, especially fish, shellfish and seaweed (to a lesser extent). If you do not incorporate these nourishing sources into your diet and instead replace them with nuts, seeds, vegetable oils and legumes, you will get only a small portion of the total amount of omega-3 that the brain needs.

This is especially important for children in the first years of their lives,  when their brain is still developing and growing. In this regard, a recent study showed that omega-3 deficiency increases children’s risk of suffering from ADHD.

As we grow, omega-3s continue to be essential for brain function and maintenance. In adolescents, it is estimated that the brain does not have a deficiency of omega-3 until after at least several months, while this deficiency can occur more quickly with age.

Lack of omega-3  increases the risk of Alzheimer’s, Parkinson’s, depression and other disorders such as insomnia, lack of concentration and mental exhaustion.

It is estimated that an average adult needs 200-300 mg of different types of fatty acids every day. Here are some foods that are rich in fatty acids:

• Cod liver oil (3500 mg per 100 grams)
• Herring and sardines (1500-1800 mg per 100 grams)

• Salmon, tuna, mackerel, trout and sturgeon (500-800 mg per 100 grams)
• Fish eggs (red and black caviar), (380-400 mg per 100 grams)
• Red mullet, sea bass, carp, cod and other white fish (150-200 mg per 100 grams)
• Seaweed (nori, hiziki, wakame, kombu, dulse and arame), (20-50 mg per 100 grams)

What if I do not eat fish?

Most people lack the metabolic mechanisms to produce some types of omega-3 from plant-based foods. Only some vegan populations have managed to adapt metabolically to limited intake of fish oils to compensate for their need for omega-3s with vegetables, grains and seeds.

Consuming only chia, flaxseed, nuts, olives, grains and vegetable oils will therefore not be enough to meet the body’s need for different types of omega-3, which it will need for its intellectual and emotional activity. If you do not eat meat or fish,  talk to your doctor and consider taking a dietary supplement.