Fats & Brain Health
You may have read about the brain’s need for fat, because it is made up of mostly fat. What are the myths, and what is the science (i.e. the facts) here?
Yes, when you take out the water- what is left in the brain, called the dry weight, IS made up mostly of fats- about 60%. It is considered to be a high fat organ.
So….that makes fat important, right?
Well, yes….except for the fact that the brain is about 80% water! The dry weight is one thing- but our brains are not dry and do not function in a dry environment. Being 80% water means…actually, the brain is mostly made up of water, not fat at all. It are also considered one of the most water dense organs in the body.
So while everyone is guzzling down all that fat….most people walk around dehydrated. And THAT is not good for the brain. The brain works best, most efficiently, when well hydrated. All those neurotransmitters and memory processes thrive on hydration.
I am sure you know that you don’t get well-hydrated by mainly drinking coffee, tea, soda, or alcohol. Hydration comes in plant foods that are naturally full of water- fruits, and vegetables. Other good ways to hydrate include: water, especially with lemon added, juices, coconut water, and other moist foods like soups and stews. Herbal teas are fairly neutral, in that they will hydrate to some extent, but many are also diuretic (this includes coffee and tea). Any beverages are better than none, but some are better than others.
You know when you are well hydrated, because it feels good,and you can think more clearly. And your urine will be a lightish yellow colour, not clear like water, but light coloured. If you are healing from a disease, then lots of water and other forms of hydration - such as 2-4 litres a day- can help so much. 2 litres is the minimum for most people to be hydrated, and I find that more is better for me.
We know certain fats, such as anti-inflammatory Omega3 fats, are beneficial for the brain. They help maintain cell membrane fluidity, and promote neuronal function. But this is a lot to do with the fact that the western diet is so high in pro-inflammatory Omega 6 fats, and we need more Omega 3 to balance the Omega 6.
Saturated fats still don’t bode well for cardiovascular disease OR brain health. In this 2023 Study, Dietary Fats and the Risk of Alzheimer Disease, it was found that higher intake of saturated fats is associated with higher risk of Alzheimer’s Disease. Other studies have found similar.
Omega 3 fats can be found in plant foods such as flaxseed, chia, hemp seeds and walnuts. Seafood is the best animal source, especially salmon, sardines, mackerel and herring. However, for most of us, our needs can be met with just plant foods, as long as we do consume quality diet including plant based Omega3 sources.
Supplements are also available- algae supplements, as well as fish and other seafood oil capsules. And while we need some, we don’t need huge amounts of fat in the diet. Large amounts of Omega 3s can help lower chronic inflammation, but so does eating a low-inflammatory diet.
There is no point in focusing on all those high-fat foods, if your diet isn’t also full of an abundance of plant nutrients, and hydrating foods and beverages. And it will be a much better balance for your brain.
Further reading:
The Alzheimer’s Solution by Dean& Ayesha Sherzai M.D.
THE DIET AND 15-YEAR DEATH RATE IN THE SEVEN COUNTRIES STUDY
