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 should I buy food in bulk if I want to be healthy?

video

How should I buy food in bulk if I want to be healthy?
It takes a combo of self-control and strategy to not bulk up at bulk stores. Registered dietitian Frances Largeman-Roth, RDN, explains which foods are...
Binge drinking is more damaging than you might think

article

Binge drinking is more damaging than you might think
Understand what level of alcohol intake is considered binge drinking—and the consequences that may come from it.
7 simple ways to cut down on sugar in your diet

slideshow

7 simple ways to cut down on sugar in your diet
You can still enjoy sweet flavors while consuming less added sugar.
4 things to know before taking herbal remedies

video

4 things to know before taking herbal remedies
Herbal remedies may be natural, but that doesn't guarantee they're safe. Robin Miller, MD, shares tips to ensure you choose a safe herbal remedy and u...
What do I need to know about over-the-counter laxatives?

video

What do I need to know about over-the-counter laxatives?
Laxatives to treat constipation can be dangerous if you don’t follow the directions exactly. Robin Miller, MD, shares natural ways to get things movin...