Fat is often less mentioned than protein and fiber in nutritional topics. However, according to Lauren Panoff, a nutritionist (RD) in the United States, this is an essential nutrient, playing an important role in the brain and many bodily activities.
Nearly 60% of the human brain is composed of fat by dry weight, showing the importance of fully supplementing this nutrient in the diet. Not only participating in structure, fat also supports many essential biological functions.
Specifically, fat contributes to maintaining brain performance, supporting learning and memory. At the same time, this nutrient is also related to regulating mood, reducing inflammation and participating in hormone production. Fat also plays a role in the formation of new brain cells and provides energy when needed.
In addition, fat helps the body effectively absorb oil-soluble vitamins such as A, D, E and K, which are necessary for many life activities, from vision to immunity and metabolism.
When a diet lacks fat, the body may experience symptoms such as fatigue, reduced concentration, endocrine disorders, dry skin and hair, or mood swings. If prolonged, this condition can affect brain function and vision.
Experts recommend prioritizing unsaturated fats in the diet. This group of fats is beneficial for brain activity, helps maintain memory, stabilize psychology, and supports protecting cardiovascular health.
Conversely, saturated and trans fats need to be limited because they can negatively affect the cardiovascular system and metabolism if consumed excessively.
Regarding consumption, fat should account for about 20 to 35% of total daily energy. With a /2000 calorie diet, this number is equivalent to about 44 to 78 grams, of which saturated fat needs to be controlled at a low level.
To ensure nutritional balance, healthy fats can be added to main meals and snacks, combined with protein and fiber. This approach helps maintain stable energy and supports efficient brain function.
In general, fat is an indispensable component for brain health. Choosing the right type and supplementing it reasonably will contribute to maintaining cognitive function and improving long-term health.
