What Fat Does The Brain Need?

Did you know that the human brain is made up of a large amount of fat? The scientist Raquel Marín tells us about types of fat that our brain needs so that we can exercise our cognitive functions. 

The brain  is the human organ that, together with the skin (under which there is also fat), contains the most fat. But the fat in the brain is not primarily used as a source of energy, but forms part of the brain structure. This is why your brain does not lose weight when you are dieting! So your skull isn’t too big either when you lose weight.

But if there is a deficiency in essential fats, this is  sufficient to reduce the vital brain functions in the medium term. Some of the fat components that the brain and nerves need must be obtained through diet. Are you adequately informed about this topic? If not, we invite you to read on.

To be human means to eat better and eat more fat

The human brain is 10 to 20 times larger than the brains of large mammals such as whales or elephants. It needs around 600 kcal per day (30% of the total number of daily calories that an adult needs on average). In particular, we have the largest gray matter, which is the most developed compared to any other animal and which has grown spectacularly in record time.

Simultaneously with the development of the brain, humans also developed abstract thinking, imagination, the ability to think and introspect. But how can this extraordinary development, which makes us intelligent beings today, be explained?

Two aspects in particular played an extremely important role:  the cooking of the food and a very varied, rich diet. 

By cooking food,  the organism needs less time and less energy to digest. Because raw foods have to be chewed for a long time in order to digest fiber, collagen and cartilage. As a result, memory and other cognitive skills could improve.

At the same time, a long intestine was no longer necessary and a very rich and varied intestinal flora developed.

Proteins for the brain

Animal protein in the diet (land and aquatic animals) accelerated the development of the brain  and increased its volume. The German neuroscientist Karl Zilles confirms that the human brain of Europeans became about 70 g heavier in the last century due to the improved diet.

The enjoyment of a good meal also has countless other advantages and, among other things, has a positive effect on social life. The senses also enjoy a nice meal. In addition, a well-filled stomach also promotes the intellect.

But that’s not all. Various sociologists and anthropologists confirm that the consumption of aquatic animals  (fish, seafood, algae or even turtles and crocodiles)  improved our intelligence and our social skills  and made it possible to build complex societies

In fact, the first great civilizations in our history were always to be found in river landscapes or by the sea.

The development of the brain is attributed, among other things, to the consumption of certain types of fat that play an important role in our thinking organ: unsaturated fats, which are particularly abundant in oily fish.

Without the fat our brain would be “naked”

The brain works like a large operation center. It manages an enormous database, processes and creates answers and reactions to a wide range of possibilities.

Brain fat  is an indispensable parameter that enables cells to communicate with one another. And how! It is assumed that the connection between the neurons forms an impressive communication network of around 1000 kilometers. The neural communication takes place on the basis of electrochemical impulses.

In order for the electrical transformation to occur at maximum speed, the fat that surrounds the neurons, which we refer to as “nerves”, is essential. In addition, the protective layer of fat also prevents the brain from scorching! The fat allows heat to be absorbed and also acts as insulation. But not every fat is suitable for this.

The brain loves cholesterol and omega 3

The brain needs very specific fats. Around 25% of it consists of cholesterol,  which is necessary for many cognitive functions, including memory and the ability to learn. The brain cells produce cholesterol themselves, so there is seldom a deficiency.

But this is not the case with all fats, without which the brain could not function properly: For example, polyunsaturated fatty acids must be ingested through the diet. We are talking about omega fatty acids, of which omega 3 is certainly the best known. The brain loves omega-3 fatty acids and wants to be supplied with them on a regular basis. 

With the exception of a few populations that have a traditional vegan  diet , we humans generally do not produce omega 3 ourselves.  Therefore, deficiencies can occur if the diet does not contain the appropriate fats. As a result, cognitive disorders, neurodegenerative diseases or even depression could occur.

Which foods contain particularly high levels of omega-3 fatty acids?

We get over 50% of the omega-3 fatty acids from fatty fish (cold water fish). Seafood and algae also contain these important fats. But if we only replace these omega-3 sources with dried fruits, seeds, vegetable oils and legumes, we can only cover a small part of our daily needs.

This aspect is particularly important for children in their first years of life. Because the brain is in its development and depends on these healthy fats. A recent study found that children with an omega-3 deficiency are at higher risk of developing attention disorder with or without hyperactivity (ADHD).

Omega 3 is essential for the maintenance of our brain functions even with increasing age. Young adults usually have no omega-3 deficit for several months, but if you don’t eat properly, the deficiency can quickly become noticeable as you get older.

The lack of omega 3 increases the risk of Alzheimer’s, Parkinson’s, depression and other disorders  (sleep disorders, attention deficit, mental fatigue …).

An adult person needs around 200 to 300 mg of various fatty acids daily. Some highly recommended foods that provide these fats are:

• Cod liver oil (3500 mg / 100 g )
• Herrings and sardines  (1500-1800 mg / 100 g)
• Salmon, tuna, mackerel, trout, sturgeon  (500-800 mg / 100 g)
• Fish eggs (red and black caviar) (380-400 mg / 100 g)
• Hake, sea bream, sea bass, white bream, carp, red mullet, rays, turbot, cod, sole and other white fish  (150-200 mg / 100 g)

• Algae  (Nori, Hiziki, Wakame, Kombi, Lappentang, Arame) (20-50 mg / 100 g)

What if we don’t eat seafood?

Most people do not have the metabolic mechanisms to make omega 3s from plant foods. Only a very small population with a vegan tradition has developed this metabolic mechanism over generations to compensate for the lack of fish oil. You can satisfy your omega 3 need with plants, seeds and grains.

As a rule, however, it is not sufficient to only consume chia seeds, flax seeds, dried fruits, olives, grains or vegetable oils in order to cover the need for various omega-3 fatty acids and thus to be able to make optimal use of our intellectual and emotional activities.