Healthy Fats = Healthy Mind

This article is written by Sky Corbett-Methot, a Holistic Nutritionist and 500-hour Hatha yoga and meditation instructor.

Picture by @kellysikkema

In the realm of food, fats have the worst reputation. For a macronutrient (an essential building block needed for survival) they seriously have been villainized in our society. It is a word that makes you want to run for the hills or worse feel this compulsion to jump on a treadmill. I’m here to break through this and call you, Hollywood, social media, and who ever else has a negative association with fats, out!

We need fats to not only to survive but to thrive.

Let me specify what I mean here. Did you know that 60 percent of your brain is comprised of fats? Did you know you need fats to for insulation to help with thermoregulating your body temperature? We also need fats to protect our organs!

Or how about the fact that fats provide us with a more sustained, longer lasting, energy, especially when compared to proteins and carbohydrates. Fats provide the structure of our phospholipid bilayer which is what comprises the shape of your cells.

This structural component is essential for proper growth, development and repair. Not only do fats do all that but they help carry really important vitamins (A, D, E, K) throughout the body… Pretty important stuff, eh?

I hope by now you are realizing this macronutrient is such a misunderstood component of nutrition.

Now don’t get me wrong there are different types of fats. Like dark chocolate, supplements or cars, not every brand and type are created equally. It is the same with fats, quality assurance is key! Without going into a biological chemistry lesson and boring you, lets tackle the different types of fats and explore why some are healthy and some are not.

Saturated Fatty Acids - The bad guys, especially when taken in excess. Due to their structure they allow cholesterol to build up raising the LDL (light density lipoproteins) in the blood. LDL’s are the true villains here as they block the arteries and cause cardiovascular diseases. Saturated fats get stored as easy fuel which can lead to weight gain, and are sponges for holding onto toxins.

• Examples of saturated fats are processed meats (deli meats), pastries, cakes, lamb chops and even butter.

Trans Fatty Acids - The SUPER villain here. There are two types of trans fats the ones that occur naturally (made in the gut of animals = meat and dairy), and artifical transfats. These culprits also mess with your cholesterol raising the LDL in your bloody. Artificial trans fats are created industrially an are often added to oils to make them more solid.

• You’ll find these bad boys in packaged, processed foods such as fried foods, baked goods, margarine etc.

Unsaturated Fatty Acids - The good guys!

• Monounsaturated Fatty Acids: Are called this due to their chemical structure. These fats help lubricate the skin, keep the arteries flexible, improve brain function, and positively impact cholesterol levels. An example of monounsaturated fatty acids include: Extra virgin (cold-pressed) olive oil, avocado fruit and avocado oil.

• Polyunsaturated Fatty Acids: A.K.A. Essential Fatty Acids (EFA’s). These are ‘essential’ which in the nutrition realm means that your body cannot produce them on its own. The only way to obtain it is through food. EFA’s do not get stored as FAT! So why am I raving about EFA’s because they are vital for brain health!

  • Have you ever heard of Omega 3’s (Alpha Linolenic Acid) and Omega 6’s (Linoleic Acid)? These are essential fatty acids. They are crucial in helping with energy production, they help with the transfer of oxygen, the production of hemoglobin, maintain the components of a membrane (cell) as well as reduce inflammation in the body.

    • Omega 3 food sources: salmon, tuna, chia seeds, hemp seeds,

    • Omega 6 food sources: sunflower oil, safflower oil, soybeans, sunflower seeds, pumpkin seeds, nut butters.

  • Additionally EFA’s help with the absorption of vitamins and minerals, help maintain the integrity of skin and nails, promote proper function of the nervous system as well as assist in producing hormones needed for healthy growth, development and repair against disease.

• How EFA’s help with mental health are that they aid in keeping the integrity of the nervous system. When this system is out of balance this causes symptoms of depression and anxiety. They also contribute to hormone production, which we know neurotransmitters are hormones that signal our emotions. Inflammation is a silent chronic killer in our society and can be correlated to stress with also impacts mental health.Omega 3’s have hormone-like signals that reduce inflammation. All of these factors contribute to ones mental health as well as their overall being.

  • Important Note: vegans in particular need to monitor their EFA consumption for the sake of their mental and physical health. Consult a nutritionist (AKA me,) or your health care practitioner.

In essence, healthy fatty acids help to strengthen the bodies resiliency. So rather than fearing them or avoiding them its time to understand them and utilize the ones that will make you feel good!

Recipe including healthy fats coming soon!