We often tend to think of fat as the big taboo when it comes to nutrition. The fact is however that, although we need to be weary of certain kinds, fats are essential building blocks for healthy brains. This can be seen in the fact that almost two thirds of the weight of the human brain is made up out of fat! The two main functions that fats perform in the brain are:
Membrane formation: Systematic protection of human brain is done through the double layered membrane made up of fatty acids which surrounds neurons to protect it from external wastes. Membranes are pivotal in keeping the brain function effectively. They keep vigil of entry of micronutrients, glucose and oxygen in it which proves best for it. Protection: Made up of 30% protein and 70% fat, the protective sheath named Myelin covers up neurons.
This all means that to build a brain your will need a lot of the right kind of fatty acids. Some of these can be manufactured by the body but others have to be derived from your diet (they are often called ‘Essential Fatty Acids’). The most important among these are: Alpha-linolenic Acid (ALA): ALA forms the key component of ‘Omega 3 Fatty Acids’. It can be obtained from various kinds of fish, nuts, seeds and vegetables. Linolenic Acid (LA): LA forms the key component of the ‘Omege 6 Fatty Acids’. It can be obtained from sunflower, corn and sesame oils.
Our bodies usually apply both ALA and LA so that two highly effective fatty acids famously called Docosahegagonic Acid (DHA) and Arachidonic Acid (AA) respectively are prepared for proper functioning of brain. Both of them are too much complex unlike their ALA and LA counterparts. Brain performs complex roles, particularly formation of membrane through their help only. Besides being prepared in the body itself, DHA is also procured through certain categories of diets. It is due to this special need that we should remain extra careful to gain them otherwise many other complexities may overpower our brains. This is the major factor that appropriate supplement of DHA in our diets is always a preferred option.
We cannot rule out excellent contribution of DHA in helping our brains function effectively. It is pivotal in the management of ADD-ADHD too. The research finding describes that lack of DHA results into:
The methodology upon which fat is consumed in our modern societies are one of the major reasons of failure in the implication of the above mentioned guidelines and healthy measures. We heat natural fats at extremely high temperatures which ultimately destroy the original essence of those fats. Famously called hydrogenation, this heating process gives worst impact when the fat molecules get altered dramatically and no naturalness remains in it. When these ‘trans-fatty acids’ enter into our nerve cells they become problematic due to maladjustment as hardly any DHA quality remains in them. Resultantly such cells in the brain having trans-fatty acids develop rigidness. This misfit results into negative outcome and its impact is seen in the miscommunication in neurons. Ultimately the performance of brain goes downslide due to the diets heavy on trans-fatty acids.
The implication of all of the above is that your fat intake should be geared towards increasing the availability of ‘good’ fatty acids (Omega 3, Omega 6 and ‘pure’ DHA) and the avoidance of trans-fatty acids as far as possible. The maintenance of healthy levels of body fat is also very important. Some ‘fat management’ strategies include the following: Avoid Hydrogenated Fats: The most common impetus for the creation of trans-fatty acids is the hydrogenation that occurs when oils or fat is heated at extreme temperatures. Do your best therefore to avoid deep fried foods as well as oils and margarines created or ‘enhanced’ through hydrogenation. Make the ‘Omegas’ an essential part of your diet: The ‘essential fatty acids’ (ALA and LA) can be made a regular part of your diet through regularly eating foods that are good sources of them. Examples include cold water fish (salmon, trout, mackerel and sardines) in the case of Omega 3 and primrose, borage, as well as eggs and diary in the case of Omega 6. Supplement where necessary: It may be necessary to take a regular supplement containing ALA, LA or even ‘pure’ DHA if you are not getting sufficient quantities from your diet. Manage body fat levels: The brain is full of blood vessels supplying it with energy and keeping it cool. Excessive amounts of body fat will lead to these vessels, and therefore the brain, functioning well below par. Make sure therefore that you manage the fat in your diet and that you reduce body fat even further through regular exercise.
Scholars and researchers agree to the fact that there is a strong link between lack of DHA and ADD-ADHD. It is at this perspective that fats should be dealt with. It doesn’t make any sense you keep ignoring fats. Appropriate management of it by selecting diets which bust ADD-ADHD would be prudent.