How to Boost Your Brain Performance with These Good Fats



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Fats have been blamed for causing obesity, increased cholesterol, and various health problems. However, the idea that fat is bad for you and will make you fat is a common misconception. In reality, your body needs fat to function correctly. This macronutrient is a crucial energy source, and essential fatty acids are pivotal in your body's everyday functions, including brain performance.

It's important to note that not all fats are the same. There are several types of fat: saturated, polyunsaturated, monounsaturated, and combinations of these. While certain fats are considered "bad" because they can potentially harm your health, consuming enough healthy fats is highly recommended and may help improve blood cholesterol levels and promote heart health.

Where to Find Healthy Fats

Fats represent one of the three macronutrients required for the body to operate at an optimum level. That means a sizable percentage is necessary to maintain good health. Some healthy sources of fats include:

  • Monounsaturated Fat: This type of fat is liquid at room temperature but solidifies when refrigerated. The most popular monounsaturated fat recognized for its health benefits is olive oil. You can also find high concentrations of monounsaturated fats in olives, avocados, hazelnuts, almonds, Brazilian nuts, cashews, sesame seeds, pumpkin seeds, canola, and peanut oils.
  • Polyunsaturated Fat: Primarily known for lowering overall blood cholesterol and triglyceride levels, omega-3 fatty acids are a polyunsaturated fat proven to provide healthy heart benefits. Good food sources include salmon, trout, catfish, mackerel, flaxseeds, and walnuts. Dietitians recommend consuming omega-3 fatty acids from dietary sources rather than supplements; aim to eat two servings of fatty fish each week.
  • Organic Food Fat Supplement: Supplements such as MCT oil, Fish oil soft gels, and organic raw Brazil nuts can provide an additional source of healthy fats to your diet.

Organic Food Fat Supplement

Thrive Market Organic Raw Brazil Nuts 8 oz pouch

Organic Raw Brazil Nuts

Organic raw Brazil nuts are super-sized and rich and buttery, satisfying almost any snack attack with a dose of complete protein, all 8 essential amino acids, plus 2,500 times more selenium than any other nut. You can add them to the trail mix or make creamy nut milk.

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Thrive Market Organic Canola Oil Spray 5 fl oz canister

Organic Canola Oil Spray

Organic Canola Oil Spray is an ideal choice for healthy high-heat cooking. This spray is bottled using natural air pressure technology, making it free of any harmful additives or propellants. It has a neutral flavor that can lightly coat vegetables and meats before roasting or lightly grease pans before sautéing and baking. Add this to your healthy cooking regimen today and enjoy the benefits.

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Thrive Market Organic Sesame Seeds 2.6 oz packet

Nutritious Organic Sesame Seeds

Organic sesame seeds, originating from Africa and India, are one of the oldest crops in the world. They have a nutty taste and gentle texture, making them perfect for use in everything from bread to sauces. These seeds are a rich source of healthy fats, protein, and minerals, including copper, manganese, and calcium. Add our organic sesame seeds to your meals to boost nutrition and flavor!

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Boost Your Body and Brain with Healthy Fats from Food and Supplements

Thrive Market The Sustainable Seafood Sampler About 7.5 lbs

The Sustainable Seafood Sampler for Optimal Nutrition

Fill your freezer with a sustainable and carefully sourced seafood sampler rich in nutrients. Our seafood sampler includes wild-caught Pacific cod, albacore tuna, yellowfin tuna, Alaskan sockeye salmon, scallops, and shrimp. These seafood options are not only good for your health but also good for the environment. Enjoy every bite knowing that you're making a healthy and sustainable choice!

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Lower Your Cholesterol Levels with Healthy Fats

Research has indicated that the intake of healthy fats, such as omega-3 fatty acids commonly found in fatty fish, may assist in sustaining healthy cholesterol levels and enhancing heart health. Incorporate foods like salmon, trout, mackerel, and walnuts into your diet to boost your intake of these beneficial fats. If you cannot consume enough omega-3 fatty acids, supplements like fish oil soft gels are also an option.

Fish Oil Soft Gel (1000MG)

PureBulk's fish oil soft gels contain 1000mg of fish oil, known for its content of health-promoting omega-3 fatty acids, eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA). These omega-3 fatty acids support healthy inflammatory responses. Fish containing omega-3 fatty acids do not produce these compounds but accumulate them by consuming algae. Consuming fish oil may help maintain healthy cholesterol levels and improve heart health.

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MCT Oil 32oz

Medium-chain triglyceride (MCT) oil includes medium-length chains of fats called triglycerides. MCT oil is more than 50% of the fat, and coconut oil comes from MCTs. MCT oil may help increase your strength if you are elderly and weak. There is also some evidence that MCT may increase the amount of energy your muscles use. MCT helps your body make ketones and source energy for your brain with no carbs. You can take it as a nutritional supplement, one tablespoon (15ml) daily, or replace conventional oils in salad dressings, sauces, or cooking. However, it is not recommended for frying due to its low boiling point.

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Achieving a Healthy Body Composition

Are you looking to shed some unwanted pounds? Including food sources rich in healthy fats in your diet may help. Consuming enough healthy monounsaturated fats can promote fat loss, making it an excellent diet option for those who struggle with high-carb, low-fat diets. Incorporating healthy fats into your meals may also help you feel more satisfied, reducing your overall calorie intake and helping you achieve a healthy body composition.

Supporting Healthy Inflammatory Pathways

Research has found that following the Mediterranean diet, which is abundant in foods containing high monounsaturated fatty acids, may improve healthy inflammation in adults. Consuming healthy fats may help support healthy inflammatory pathways in your body, which may help reduce the risk of developing chronic conditions like heart disease and type 2 diabetes.

Improving Brain Function

Essential fatty acids like omega-3, which can be found in fatty fish and other foods, are vital for proper brain development and function. Additionally, research indicates that consuming these beneficial fats can potentially enhance mood and minimize the risk of neurodegenerative illnesses such as Alzheimer's. Adding more sources of omega-3s to your diet may help improve brain function and protect against cognitive decline.

Promoting Liver Health

Polyunsaturated fatty acids, such as omega-3s, have been shown to help reduce liver fat and improve liver function. A study of 1,424 patients found that omega-3 supplementation can improve liver health. Adding more healthy fats to your diet may help promote liver health and reduce your risk of liver disease.

Strengthening Bones

Calcium is essential for strong bones, but did you know that consuming monounsaturated fats may also improve bone health? A study in Quebec, Canada, found a link between consuming monounsaturated fats and improved bone strength. Consuming essential fatty acids in healthy fats may help strengthen bones and reduce the risk of osteoporosis.

Improving Sleep Quality

Consuming foods rich in healthy fats, such as nuts and fatty fish, may improve sleep quality. Essential fatty acids found in healthy fats have been shown to have beneficial effects on the brain and may improve sleep. Research also suggests that children who take daily omega-3 supplements experience fewer sleep disturbances than those who do not.

Promoting Healthy Skin

Healthy skin requires essential fatty acids, which can be found in healthy fats such as nuts and fatty fish. Including these sources of healthy fats in your diet may help promote healthy, glowing skin and reduce the risk of skin disorders. 

Maintaining Healthy Blood Sugar Levels

Several studies have found a link between consuming polyunsaturated fats and improved blood sugar control. These healthy fats may help maintain healthy blood sugar levels in people with insulin resistance and reduce the risk of type 2 diabetes.

Avoiding "Bad" Fats

To avoid the adverse health effects of "bad" fats, it is crucial to limit or eliminate foods that contain high amounts of saturated and trans fats. This includes avoiding processed foods, fried foods, and high-fat dairy and meat products. Instead, focus on consuming foods that are rich in healthy fats, such as nuts, seeds, avocados, and fatty fish. Additionally, it is important to read food labels carefully and look for products labeled "trans-fat-free" with low saturated fat levels.

Balancing Your Fat Intake

While limiting the intake of "bad" fats is essential, consuming a balanced amount of healthy fats is also crucial to maintain optimal health. The recommended daily intake of healthy fats, including monounsaturated and polyunsaturated fats, by the American Heart Association, is 25-35% of the total calorie intake for adults. This can be achieved by incorporating foods such as olive oil, nuts, seeds, and fatty fish into your diet. It is also vital to balance fat intake with other macronutrients, such as carbohydrates and protein, for a healthy and balanced diet.

The Closing Facts About Fats

Understanding the vital role fats play in daily food intake can help highlight why including them in your diet can improve overall health. And only eat foods rich in monounsaturated and polyunsaturated fat, a vital energy source during workouts and day-to-day healthy living. Fats also contain active molecules that influence how muscles respond to insulin and control response to inflammation.

However, not all fats are created equal. Consuming "good" fats and avoiding "bad" fats is essential. Saturated and trans fats are the "bad" fats that can increase the risk of heart disease and other health problems. On the other hand, monounsaturated and polyunsaturated fats are "good" fats that can provide numerous health benefits.

A balanced and diverse diet with a moderate intake of healthy fats is essential for good health. Nutrient-rich foods like fatty fish (salmon and tuna), nuts (almonds and walnuts), seeds (chia and flax), avocados, olive oil, and canola oil are excellent sources of healthy fats. By including these foods in your daily diet, you can experience the advantages of healthy fats and enhance your overall well-being.


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Jairo Hernandez

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