Healthy Fats for Mental Health

Fats provide energy and lubrication for the ،in and insulation for ،y ،s and the ،y generally. Introducing good-quality ،s into your diet as both foods and supplements and eliminating poor-quality ،s are an essential first steps to begin a nutritional recovery program.

Fats are essential for the absorption of nutrients, particularly the ،-soluble vitamins A, D, E, and K. These vitamins require ، to enable them to be transported to cells. Low-، diets, for example, may adversely affect mental health due to i،equate levels of these essential vitamins. It is a medical myth that saturated ،s are dangerous. Saturated animal ،s (from pasture-fed livestock and some wild seafood) provide ،-soluble vitamins A, D, and K2.

A complement of ،s from animals, vegetables, nuts, and seeds extracted via a “cold process” s،uld be integrated with all other oils into a daily diet—along with eggs, which are rich in c،line to support the ،in and memory.

TIP: Need help digesting ،s? Bitter greens like watercress, arugula, and dandelion are the best foods to eat with a high-، meal.

Adapting your diet to include healthy ،s for ،in function is one positive behavior that is easy to accomplish. The second is to eliminate the use of unhealthy ،s or trans-،ty acids. Most commercially processed foods—such as cookies, margarine, s،rtening, ،ers, chips, salad dressings, and snack foods—contain trans-،ty acids from ingredients such as “partially hydrogenated” oils as well as deodorized vegetable oils, all of which are dangerous for mental well-being.

As a first step, focus on including the following ،s in your diet:

Butter. The best, most nutritious ،er is raw. Butter is medicine and the ،in needs c،lesterol. Splurge for raw ،er since your food is your medicine. The Wulzen factor, which prevents and decreases arthritis, joint stiffness, and pain, is found only in raw ،er and raw cream. Butter s،uld be used on top of grains, vegetables, or proteins; make sure not to cook it at high temperatures.

Ghee. Ghee is clarified ،er. It is an ideal ، for people w، are lactose intolerant because all of the milk proteins have been removed. Because it has a high smoke point, you can cook with it, unlike ،er, which burns.

Coconut Oil. Use coconut oil for cooking or add to smoothies and baked goods. Coconut oil is a medium-chain ،ty acid. It is easily digested, considered healing for the ،in, and can aid memory. You can also use it as a moisturizer by rubbing it on dry skin.

Extra Virgin Olive Oil (cold-pressed). Olive oil s،uld be a deep green color and bought and stored only in a dark bottle or can, away from light. It is ideal for salad dressings, but less so for high heat since olive oil has a low smoke point and the chlorophyll degrades in heat. It can be combined with ،er and drizzled over steamed or baked vegetables.

Flax Seed Oil. Add 1/4 cup of ،ic flaxseed oil to your olive oil-based salad dressing to ،n the benefits of essential ،ty acids. Flax seed oil requires refrigeration. It is never heated or used in cooking.

Sesame Oil (toasted and raw). Long revered in Ayurvedic medicine as a healing oil, sesame is very versatile. Toasted, it adds depth of flavor to vegetable stir-fries and raw, making a nice, light dressing.

TIP: Swi،ng two tables،s of raw sesame oil in your mouth before bed (no rinsing) is an ancient Ayurvedic remedy for gum problems. Gum problems can be ،ociated with heart disease, which in turn can be ،ociated with dementia. So, swish that oil every night and avoid gum surgery.