Fats are part of our diet and are a real flavor carrier. And yet, fats are said to be causing fattening and should be avoided at best. In the daily diet, however, fats are hardly to be avoided and that is good! Because not all fats are bad. Especially the so-called mono- and poly-saturated fatty acids are essential for the survival of our organism, as long as they are consumed in moderation and in the right form.
Also one of the most important organs of our body cannot survive without fats: The brain. How fats affect our brain activity, performance and therefore mood, we explain here.
5 Facts about healthy fats
- Fats are essential for our survival and harmful in excess
- They help the body absorb fat-soluble vitamins
- Reduce the risk of cardiovascular diseases
- The brain consists of 60% fat
- Fats increase the brain's ability to think.
How fats affect our brain
Our brain is made up of water, fats and proteins. A full 60% of the brain's mass is made up of fat. And that is what the brain needs. Because fats, which we take in with our food, have an effect on our brain. Long-chain polyunsaturated omega-3 fatty acids are particularly important. These fats promote the exchange of information in our nerve cells. They are responsible for how focused we are, how we behave and what our mood is. If we lack fat, for example, because we cut back on our intake of fats as part of a low-fat diet, this makes itself felt in the brain's performance. We can no longer think as well, we are sluggish and complain about bad moods.
The right fats
An often ambiguous topic is the distinction between the different fats. Are there good and bad fats at all? The answer is yes. Because saturated fatty acids, the bad fats have been shown to increase appetite, raise cholesterol levels, and promote cardiovascular disease and diabetes. Therefore one should not consume them or only in very small quantities.
Instead, go for long-chain polyunsaturated omega-3 fatty acids. So if you want to support your brain with the essential fats, you should consume the following foods:
- Types of fish (salmon, tuna, mackerel or herring).
- Lean meat
- Algae
- Nuts and seeds
- Spinach
- avocado
- Pumpkin.
Citation
- (02. Mai 2021): Mut zum Fett – wie diese das Gehirn leistungsfähig halten und vor Demenz schützen. In: Diagnostikzentrum. (Zuletzt abgerufen am 11.10.22). https://diediagnostikzentren.de/2021/05/02/mut-zum-fett-wie-diese-das-gehirn-leistungsfaehig-halten-und-vor-demenz-schuetzen/.
- Foelsch (10.11.2016): Trink mehr Fett! Warum Fett gut ist für das Gehirn. In: Braineffect. (Zuletzt abgerufen am 11.10.22). https://www.brain-effect.com/magazin/gute-fette-fuers-gehirn.
- (23.03.2009): Gesundheitstipp der Woche: Dünger fürs Gehirn – Intelligenz essen. In: Koeln.de. (Zuletzt abgerufen am 11.10.22). https://www.koeln.de/koeln/die_domstadt/gesundheit/duenger_fuers_gehirn__intelligenz_essen_144777.html.
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