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You’ve probably never heard this before. Eating fats strengthens your brain. I know, you’ve always steered clear from fatty foods. But I’m not talking about that kind of fat; there is such a thing as healthy fats. And that’s what you should be eating in order to increase your brain fitness. What you eat can either positively or negatively affect the brain chemicals that affect your mood and behavior, your thought processes and your emotional responses. The good thing is that you are in control of what you eat, so you can make sure you are eating what’s right for your brain and your overall health.
You should be feeding your brain healthy fatty acids. We can only get fatty acids from our food, because our bodies are not able to generate it. Scientists have said that fatty acids facilitate bringing oxygen to your brain, and it can also help in preventing brain cell damage that can ultimately produce dementia and Alzheimer’s. Essential fatty acids also create and fix cell membranes, permitting the cells to get a high level of nutrition and get rid of detrimental waste products. In simpler terms, fatty acids basically provide you with the ability to think and feel.
Japanese community has a high diet in fish. And they typically have one of the longest life expectancies of any other group of people.
So, where can you find healthy fats? Essential fatty acids can be broken down into two categories – Omega-3 and Omega-6. You need to try and balance your intake of both. Here are some foods that include Omega-3 or Omega-6.
Increase your intake of fish oils which can be found in salmon, mackerel, sardines, anchovies, albacore tuna and more. Nuts also contain essential fatty acids. You can eat walnuts and Brazil nuts to obtain healthy fats. Seeds are also a great source for healthy fats. Bring into your diet seeds like pumpkin seeds and sesame seeds. Some vegetables including avocados, spinach, mustard greens, purslane and collards have essential fatty acids in them. You can also find healthy fats in olive oil. Interestingly enough, the Japanese community has a high diet in fish. And they typically have one of the longest life expectancies of any other group of people. You can also find essential fatty acids in flaxseed oil. For an adult, if you take one tablespoon of flaxseed oil per day it will provide you with the recommended daily intake of linolenic acid – which is found in flaxseed oil.
I found one website online that provides you with recipes that include essential fatty acids- http://www.udoerasmus.com/recipes.htm. But now that you know where to find essential fatty acids, you can probably pick out the healthier recipes from the more unhealthy ones.
Be sure to try and limit your fat intake to about 30 percent of the total calories you consume each day. Make sure you stay away from trans fats and saturated fats. You typically will find trans fats in the processed food industry. Try to eliminate or at least decrease your intake of fast food, fried food, snack food and baked goods. Other food items that contain trans fats include margarine, packaged foods, ramen noodles and soup cups, frozen food and donuts.
