Healthy oils for a healthy brain

Give your brain a boost by stocking these oils in your kitchen.

hand pouring olive oil from a glass pitcher into a ceramic bowl

Who says fat has to be a bad thing? Fat makes up an estimated half of the brain’s weight, and a diet with the right amount of healthy fats is essential to brain health. Oils, which are simply fats in liquid form, can be a great way to get the healthy fats your brain craves.

Some oils are healthier than others and not all deliver the same nutrients. Here are three oils that may help keep your brain running smoothly.

Rice bran oil

Some research suggests that a particular type of vitamin E, called alpha tocotrienols, found in rice bran oil may have brain-protective powers. Rice bran comes from the husk of the rice kernel, and oil made from this bran is popular for stir-fries because it doesn’t burn easily. You can find rice bran oil in many grocery stores, Asian markets, and online.

Coconut oil

Coconut oil is popular for everything from cooking to skin care. While it’s about 90 percent saturated fat, which is bad for cholesterol levels, getting a moderate amount in your diet (for instance, sautéing your vegetables in coconut oil) may provide some brain benefits. Medium-chain triglycerides (MCTs) are found naturally in coconut oil, and studies have suggested that when people with Alzheimer’s disease take MCT supplements, their brain function improves.

Olive oil

This is the big one, the oil commonly touted for heart health and stroke prevention. But olive oil is also great for the brain. A Mediterranean diet supplemented with olive oil was also found to improve cognitive function in older adults, a 2015 JAMA Internal Medicine study found. Another study found that eating polyunsaturated fats along with olive oil was associated with a decreased risk of developing depression.

Article sources open article sources

Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial [published correction appears in JAMA Intern Med. 2018 Dec 1;178(12):1731-1732]. JAMA Intern Med. 2015;175(7):1094-1103.

More On

How can I reduce my carb cravings?

video

How can I reduce my carb cravings?
To reduce your cravings for bad carbs, you need to remove the "carbage" from your diet and focus on healthier, slower carbs, along with protein and go...
Are you eating enough protein?

article

Are you eating enough protein?
If you’re of a certain age, there’s a good chance the answer is no.
8 fruits and veggies to spiralize this season

slideshow

8 fruits and veggies to spiralize this season
You can reduce your intake of refined carbohydrates and boost your fiber intake by making noodles out of fruits and vegetables.
What are healthy gluten-free foods?

video

What are healthy gluten-free foods?
Healthy gluten-free foods are any real, whole foods that aren't made from the grains that contain gluten, like wheat. Functional medicine expert Mark ...
Can I take too many vitamins?

video

Can I take too many vitamins?
Even good things can be bad in excess. Preventive medicine specialist David Katz, MD, discusses the risks that come with taking too many vitamins.