Many people have the wrong idea about foods that are high in fat. Some people think that if a food source is high in fat then it must make you fat. This is not true. In fact, fat is an essential macronutrient unlike carbohydrates. It is important to know what type of fats you should consume. First of all, we should understand that our diet affects us in every aspect of how our body functions. From our gut bacteria to our brain cells, foods have a huge influence on our health and wellbeing.
Salmon
Salmon is high in an omega 3 fatty acid called Docosahexaenoic acid (DHA) DHA has been shown to stimulate neurogenesis in the hippocampus. In one of the many studies that have been done on omega 3s fatty acids affect on your brain, the consumption of polyunsaturated fats had a positive impact of those who had dementia and Alzheimer’s disease. Read
In another study, those who ate fatty fish had a reduced risk of neurological conditions. Read
Moreover, Salmon also contains Vitamin B-12, which is a very important vitamin that needs to be taken from foods or a supplement. Both DHA and Vitamin B-12 have a powerful effect on the brain. In fact supplementation of Vitamin B-12 and DHA can up regulate a protein called “Brain derived Neutrophic Factor” (BDNF) which promotes brain cell growth. In fact, BDNF increases brain plasticity and decreases brain inflammation. Read
This is why you want to make sure you are eating foods that are rich in omega 3’s. What makes Macadamia nuts superior to other nuts is that they only contain 2% of omega-6 fatty acids. They also do not contain phytic acid which is an anti nutrient that essentially prevents mineral absorption. Instead Macademia contain an Omega 7 called Palmoleic acid(POA). POA has a stronger anti-inflammation effect compared to other acids. Read
Olive Oil
Olive oil is another beneficial fat source that is made up of mainly monounsaturated fatty acids (MUFAs) It is rich in antioxidants and helps aid in weight loss. One reason why is it contains something called oleic acid which binds to a nuclear receptor protein called PPAR-Alpa. This helps generate more body heat (thermogenesis) which in turn burns fat. Read
But Olive oil has a very powerful and beneficial effect on your brain health as well. Olive oil contains polyphenols which helps improve brain function. One study concluded that subjects who were more at risk for Alzheimers but placed on a high polyphenol rich diet had improvements on brain function. Read
If you are trying to optimize your diet and lifestyle you should incorporate these foods in your diet. Not only for the body composition benefits but it is also about how efficient the inside of your body functions.