How do healthy fats improve mental function?

Healthy fats such as monounsaturated and omega-3 fatty acids actually stimulate the communication systems within your brain. They build flexible membranes for the neurons and speed information across the networks, while reducing inflammation in the brain, which can cause thinking to become fuzzier. I have seen clients increase the recall of their memories and instabilities with their emotions within weeks of adding good-quality fats to their diet.

Omega-3 fatty acids protect the hippocampus, the area of the brain responsible for memory that shrinks with chronic stress. Fatty fish, such as salmon, provide DHA, which helps protect the neurons involved. Plant sources, such as walnuts, provide ALA, which converts to EPA. I recommend using both sources for maximum protection against cognitive deficits associated with age.

Not all fats are created equal. Use them strategically throughout the day. Add avocado to your morning eggs, and they will help you focus for longer. Include healthy fats from olive oil in your lunch salads for improved nutrient absorption. For dinner, consider eating fatty fish, such as mackerel. It helps your brain repair itself while you sleep at night. These strategies in timing align with your brain's natural energy cycles.

Steer clear of processed fats that harm your cognitive functions. Trans fats in fried foods increase neural inflammation. Replace those trans fats with nuts and seeds, which provide you with some vitamin E. Vitamin E is an antioxidant that protects brain cells when it is combined with some healthy fats. As you upgrade your fats, monitor the improvement in your mental clarity.

Read the full article: Nutrition for Mental Health: Essential Guide