Age-Proofing Your Brain – Macronutrition, 2

Fats are tricky. Too much fat in your menu may translate into weight gain (they have 9 calories per gram, more than twice as many as either proteins or carbohydrates) and/or an increased risk for cardiovascular diseases. However, it is important to eat some healthier fats as they help keep your skin and hair in good condition, assist in absorbing the so-called fat-soluble vitamins A, D, E, and K; and provide essential fatty acids. Some recommend plant-based fats such as cold-pressed olive oil for salads and coconut oil for cooking. Myelin, the insulation around nerve axons, is about seventy percent fat. Oleic acid, one of the most common fatty acids in myelin, is found in cold-pressed olive oil as well as in almonds, pecans, macadamias, peanuts, and avocados. Structurally, brain tissue is composed of a 1:1 ratio of omega-6 to omega-3 fatty acids. A high intake of meat and dairy products may lead to a ratio of 20:1. An imbalance of fatty acids may be linked to hyperactivity, depression, some mental illnesses, and possibly some allergies. Learn to read labels—and then take time to read them. Carry a magnifying glass, if need be. Avoid hydrogenated or partially hydrogenated oils and trans fats and minimize the use of saturated fats from animal sources. Be judicious in the amount of plant-based fats you take in on a daily basis. More tomorrow.