The lipids are essential for many physiological mechanisms in our body, including (and even more so) in our brain system. Composed of 60% lipids, the brain is in fact the most fatty organ in our body. Lipids are particularly present in neuronal membranes. To function optimally, these membranes must be flexible, and this flexibility depends largely on the quality and quantity of fatty acids provided by the diet. Suffice to say that to function well, our brain needs fat, and good fat. Like all other physiological systems in our body, the brain system is no exception to the rule when it comes to sorting between good and bad fatty acids.
Saturated fatty acids (whole milk, butter, crème fraîche, cheeses, fried foods, crisps, industrial pastries and pastries, cold meats, meat fat, etc.) stiffen these famous cell membranes and alter the quality of exchanges between neurons. They also reduce our ability to secrete serotonin and are providers of free radicals, harmful at all levels. Ditto for trans fatty acids, or hydrogenated fat found in industrial products.
In practice: we avoid this type of product, but also cold meats and dairy products in too large quantities.
Monounsaturated fatty acids (olive oil, rapeseed oil, hazelnut, walnut, almond, avocado …) are beneficial for the brain, in moderate quantities. They participate in the good fluidity of the membranes, in memory.
In practice: olive oil, which contains oleic acid, is used for cooking.
Polyunsaturated fatty acids (the famous omega 6 and omega 3) are undoubtedly the friends of the brain, provided they are well balanced. They play a central role in the construction and the functioning of the cells, constitute a large part of the membranes of which they ensure the flexibility and thus the good exchange with the other cells. In the fetus, they are essential for the development of the brain.
In practice: to restore the ideal ratio Omega 3/ omega 6, when seasoning, sunflower oil is exchanged for rapeseed, walnut, soy or camelina oil. Each week, we consume 2 or 3 portions of fatty fish: mackerel, herring, anchovies, sardines, salmon, trout. And we introduce a small handful of oilseeds in his breakfast or his snack.
Are Omega 3s Important Against Stress?
Anticancer, cardioprotective, omega 3 also have a defensive role for our nervous balance. They are an integral part of membranes and are therefore essential for the functioning of neurons and synapses. “Omega 3s guarantee the flexibility and fluidity of the membranes, essential for the proper transmission of nerve impulses,” explains Laëtitia Agullo. They also have the effect of increasing nerve endings. EPA (one of the three omega 3s, along with ALA and DHA) would slow down the production of cortisol by facilitating the action of serotonin at the cellular level. A good balance between omega 3 and omega 6 is also essential in order to reduce the chronic inflammation of the nerve cells, which causes the destruction of the chemical messengers of good mood. In fact, the higher the cytokines (inflammatory compounds), the more nerve cells are weaned from chemical messengers such as serotonin and norepinephrine, which are essential for our morale. However, while omega 3 fatty acids lower them, excess omega 6 fatty acids raise them.
