The Good News About Fat
Fat consumption is most often associated with unwanted weight gain but did you know that the right kinds of fat are required for optimal brain health and mood stability?
Fats are a vital part of our diets, but not all fats are good for us. Although frequently demonized for their caloric density we need some fat in our diet. Symptoms of a deficiency include dry skin, lack of energy, sore joints, decreased immunity, depressed mood, circulatory problems, kidney degeneration, impaired vision and cognition (AKA brain fog), reduced sex drive, and a low metabolic rate (hello, love handles).
NOT ALL FATS ARE CREATED THE SAME
Before I detail the the role of fats in optimal cognition and mood, I need to distinguish the different types of dietary fat. Just as carbohydrates can be divided into simple and complex, fats are classed as either saturated or unsaturated.
Saturated fats are a type of fat that are typically solid at room temperature and include most animal fats (apart from fish), such as meat, butter, cheese, and whole milk. They can also be found in some plant-based sources, such as palm oil. Limited amounts of these can be beneficial to your health. They are only a problem when consumed in excess.
Unsaturated fats are those that tend to be liquid at room temperature. Most vegetable and fish oils are in this category. Their health-promoting qualities have lead to them becoming known as “healthy fats”. The most convenient sources are fish oil capsules, olive oil, salmon, sardines, avocados, nuts, seeds and egg yolks.
A nasty subset of unsaturated fats are trans fats. These are a modern creation and consist of unsaturated fats that have been chemically modified to have a more stable structure. They are typically found in processed foods such as baked goods, fried foods, and certain convenience snacks. This class of fats is an inflammatory nightmare to be avoided at all costs. ‘Nuff said!
CHOOSE HEALTHY FATS
For optimal physical and mental health, you need to include healthy fats in your diet. Here are some of their more important functions in the body:
Healthy cell function – especially in active tissues such as the brain, sensory organs, and endocrinal (hormone-secreting and transporting) tissues.
Healthy fats help form cell membranes in the brain, ensuring neurons communicate efficiently. Omega-3 fatty acids (prominent in fish oils and some seeds), in particular, are linked to improved memory, problem-solving skills, and overall cognitive function. Regular consumption of these fats has been shown to reduce the risk of age-related mental decline, such as dementia and Alzheimer’s disease.
The brain relies on healthy fats to produce neurotransmitters; especially serotonin for mood stability and acetylcholine for focus. Without enough fat, neurotransmitter production can become sluggish, affecting everything from motivation to how we process stress.
Improved recovery time from exercise - faster muscular recuperation, increased metabolic rate, stabilised insulin levels (avoiding blood sugar highs and lows that lead to poor energy levels, mood disruptions, food cravings and fat storage) and increased your stamina.
These factors make exercising more effective and easier to stick with.
Other functions include speeding healing, reducing inflammation, lubricating joints, inhibiting tumour growth, enhancing the immune system and keeping the skin supple.
