Dietary Fat and Cognition

If you are wondering why you cannot seem to get it together mentally as of late, the problem could lie within your diet. If you are eating a lot of fat in meats, pre-packaged foods and dairy products high in fat, you can be crowding out the DHA in your brain, thus impairing your cognitive abilities.

You need to have a certain amount of fat in your diet. This is necessary for survival and to keep your body in good health. But there are good fats and bad fats when it comes to foods. You should be sure to concentrate on eating the good fats, which will actually help your brain rather than bad fats, which will hinder it. The main culprits of fat that crowd out the DHA in your brain include foods that are high in trans fats or saturated fats. These fats are often found in red meat, some dairy products and packaged foods.

Fast foods are also high in dangerous fats as are fried foods and processed foods. A diet high in fast food, for example, will not only clog your arteries and damage your physical health, but it can also cause cognitive impairment. There is something that you can do about this menace, however. You do not have to sit idly by as the fat goes to your head, and it’s never too late to make a difference in your brain health.

You can start to eliminate bad fats from your diet as well as supply your body with foods and supplements that are known to improve cognitive abilities. One type of supplement that you can use to help improve cognitive abilities is Omega-3s. Omega-3 supplements are also often marketed under fish oil supplements. Omega-3s are found in fatty fish as well as in walnuts, beans, flaxseed and olive oil and have been proven to help improve your memory. In fact, recent studies performed in the United Kingdom concluded that students who took Omega-3 supplements prior to exams scored better than those who took a placebo.

Simple substitutions of fat can also help make you smarter. Many times, the fats that you eat are from the way you prepare your foods. Instead of cooking in oil, butter, or other saturated fats, you can switch to olive oil (which, again, contains Omega-3s). Substituting good fats for the bad will not only help your memory, but can also lower your cholesterol. Often, knowing the right foods to eat and cook with will be able to help you eliminate the fats that can cause your brain to feel sluggish and impair your memory.

While red meat is a form of protein and your body needs protein to survive, you can get it in other ways. Fish sources such as salmon or tuna, for example, are also high in protein and should be substituted for red meats. In fact, eating fish three times a week is recommended for those who want to have better memories as well as better health. Other excellent protein sources include almonds, lentils, quinoa, tempeh, and organic Greek yogurt. By limiting your intake of red meat you should start to see an improvement in cognitive function.

Eliminate packaged foods from your diet as they are often high in saturated and trans fat. Begin to eat real foods and include fruits and vegetables in your diet that are fresh, not out of cans. Foods such as broccoli, for example, are also known to improve memory function. Do not let fat go to your head. Start eating a healthy diet of fish, vegetables, whole grains and real foods in order to improve your mental health. And don’t forget the supplements! Get your Omega-3s and B vitamins for improved cognitive abilities.