Healthy Fats For Mental Health: How They Can Improve Your Mood?



Published on: 27-Jun-2023


10 min read


Updated on : 28-Nov-2023




Lalita Vishwakarma


Healthy Fats For Mental Health: How They Can Improve Your Mood?

Healthy Fats For Mental Health: How They Can Improve Your Mood?

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Hello health lovers! As we all know, our dietary choices play a vital role in developing essential organs like the brain, heart, liver, and other organs. Not only this they also make your  mood and body actively fit. But sometimes, we make silly choices that result in the disorders of these organs. 

One of the crucial options is choosing the best healthy fats. Now, the question arises what exactly is meant by healthy fats? Well, healthy fats or good fats help in the growth and development of the brain and healthy cells.

Here, in the blog we will explore healthy fats for mental health and how they can improve your mood. So, if you also want a healthy and fit mind then read the blog for a better understanding.

Table Of Contents

1. Importance Of Healthy Fats For Mental Health

2. Role Of Healthy Fats In Our Body

3. Omega – 3s A Powerful Source Of Healthy Fat For Mental Health

4. Tips To Improve Your Mental Health

5. Dietitian Recommendation

6. The Final Say

7. FAQs

Importance Of Healthy Fats For Mental Health

Did you realise that our brains contain up to 70% fat? Well, it is true, fats are the essential component that helps to accelerate the brain function to do the tasks at their best level. Omega-3 fatty acids are required for enhancing our memory.

Some foods like fatty fish including sardines and salmon contain significant amounts of DHA (docosahexaenoic acid), a form of omega-3. It works as an important prenatal supplement for women. Apart from that, various seeds like flax seeds, chia seeds, and walnuts are some major sources of omega3- fatty acids.

To remain healthy and fit, people should avoid deep fried and oily foods. Moreover, people should also avoid foods like fatty meat, butter, whole fat dairy products and coconut oil as they are highly rich in saturated fats which is not a good option for your health.

Role Of Healthy Fats In Our Body

The "good fats"—monounsaturated and polyunsaturated—benefit your heart, cholesterol, and general health. These fatty acids can:

  • Lower levels of harmful LDL cholesterol while raising levels of good HDL; 
  • Reduced risk of heart disease and stroke
  • Prevent irregular heartbeats
  • Reduce inflammation and triglycerides linked to heart disease
  • Bring down blood pressure
  • Healthy fats help prevent atherosclerosis. It is a condition that is responsible for causing the arteries to constrict and harden

Also, these healthy fats make you feel fuller, help you eat less & lose weight.

  • The best options to achieve monounsaturated fat include olives, nuts, peanut butter, canola, peanut, and sesame oils.
  • While flaxseed, walnuts, fatty fish, soybean oil, soya milk, tofu, sunflower seeds, and sesame seeds are some excellent sources of polyunsaturated 

Omega – 3s: A Powerful Source Of Healthy Fat For Mental Health

According to studies, eating a diet high in omega-3 fatty acids may:

  • Prevent and lessen bipolar disorder, ADHD, and depression symptoms
  • Prevent dementia and memory loss
  • Decrease the risk of cancer, heart disease, and stroke
  • Reduce inflammatory skin diseases, joint discomfort, and arthritis
  • Encourage a good pregnancy
  • Fight fatigue, improve memory, and maintain equilibrium

Vegetarians can obtain omega-3 fatty acids (specifically ALA) from various sources, including seaweed, flaxseeds, chia seeds, canola and soybean oils, walnuts, mayonnaise, edamame, different types of beans, brussels sprouts, kale, and spinach. These options are similar to those found in animal-based sources.

Tips To Improve Your Mental Health

We have provided some essential tips to help you improve your mental wellness. Read them carefully and try to add these to your daily routine:

1. Keep Hydrated

Water is the most essential component as it treats most of the skin and digestion related problems. It is the best healer as it provides the basic nutrients required for the development of the body. If you also want to achieve a diseased free life and glowing skin then you should keep yourself hydrated. Water is not only a source of nutrients but it also helps in removing toxins from the body. Your brain eventually starts functioning faster and better when your body remains hydrated. 

2. Consume The Correct Proportion Of Fats

Healthy fats are necessary for the effective functioning of the brain. People should change their trans fat consumption to healthy options like, almond seeds, olive oil, grapeseed oil, avocados, milk, and eggs.

3. Vitamins And Minerals

Our body needs more than food. It needs vitamins and minerals, water etc., that you can get from whole grains, veggies and fruits. So, switch to a healthy diet option rather than depending on the spicy one.

4. Protein-Rich Meal

Including proteins in your diet is important for the structural development of the body. They contain amino acids that the brain uses to regulate mood.

5. Watch Out For Your Digestive System

Your digestion process tells a lot about your health, whether it is dealing with any disorder or not. This may fluctuate due to stress issues. The practical options to treat this are green vegetables, fruits, probiotics, legumes and fibre-rich foods.

6. Avoid The Use Of Caffeine

Every day we take caffeine in the form of coffee, but we must understand that this high caffeine intake will interfere with sleeping patterns. This may induce a sense of irritability in some people. So, try to avoid drinks like tea, coffee, and energy drinks with high caffeine.

7. Eat With Awareness

People should opt for the practice of mindful eating. This new change not only helps to make your body fit but also contributes to improving our connection with food and health.

Dietitian Recommendation

Healthy fats are essential for mental health because they directly impact the synthesis and delivery of energy to the brain. They are also responsible for maintaining the structure development of cells. Along with this, it also helps to assimilate vital vitamins like vitamin D. It is advised to include polyunsaturated fatty acids (PUFAs) into your diet as they improve mood and lower anxiety levels, which further helps to lessen depressive symptoms in patients. 

The Final Say

Finally, we have understood the importance of healthy fats. Choosing the good foods over the spicy ones is one option that everyone should opt for. Your body needs nourishment and this can only be achieved by following healthy and well structured food habits and lifestyle. 

Moreover, drinking enough water to keep yourself hydrated, avoid consumption of deep fried food, and including protein, vitamins and minerals enriched foods in your diet is appreciable. So, try to eat healthy as much as possible because your health is your only wealth.


1. Does fat make you happier?

According to research, eating too little fat raises the risk of suicidality, sadness, irritation, and hostility. You should consume a typical amount of the proper kinds of fat every day as part of a nutritious, balanced diet to safeguard your mood.

2. Which oil is ideal for the brain?

Among the different types of oil, one should choose olive oil for ideal brain health. It is enriched with healthy fats and various phytonutrients that support the body's cognitive function.

3. What is the ideal amount of omega-3 for brain health?

The required amount of omega-3 fatty acid for effective brain functioning ranges between 1000-2000mg. People suffering from depression are advised to choose supplements with more EPA.

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