Healthy fats play a key role in maintaining brain activity and cognitive functions. Including foods rich in healthy fats in your diet can significantly improve brain function and increase concentration.
URA-Inform reports on foods with healthy fats, with link to She Finds.
1. Fatty fish
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids. These acids are the main building blocks of cell membranes, including brain cells. Omega-3s also play a role in reducing inflammation and improving signaling between neurons, which contributes to better cognitive function and prevents age-related changes in the brain.
2. Nuts and seeds
Nuts, especially walnuts and almonds, as well as flax and chia seeds, contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid. They help improve memory, attention, and mood. In addition, nuts and seeds are rich in antioxidants, which protect brain cells from oxidative stress.
3. Avocado
Avocado is a real superfood for the brain. It is rich in monounsaturated fats, which support the health of blood vessels and improve blood circulation. Good blood circulation is important for providing the brain with oxygen and nutrients. Avocado also contains vitamin E, which protects brain cells from damage.
4. Olive oil
Olive oil, especially extra virgin olive oil, is a source of monounsaturated fats and polyphenols, which help improve cognitive function and reduce the risk of neurodegenerative diseases. Its regular consumption is associated with improved memory and slower brain aging.
5. Coconut oil
Coconut oil contains medium chain triglycerides (MCTs), which are quickly converted into ketones – an alternative source of energy for the brain. This is especially useful for maintaining brain activity in conditions of glucose deficiency.
6. Dark chocolate
Dark chocolate containing 70% or more cocoa is rich in healthy fats and antioxidants. It improves blood circulation in the brain and helps increase endorphin levels, which improves mood and stimulates cognitive processes.
Also, don't forget about heart-healthy foods. It was previously reported how regular kefir helps the heart and blood vessels.