8 best edible oils for healthy mind, body: Add coconut, walnut, avocado, flaxseed oils in your daily diet

Coconut oil contains medium-chain triglycerides (MCTs), which are readily absorbed and utilised by the brain for energy. (Image: Canva)

The oils we incorporate into our diet plays a significant role in maintaining overall health, particularly brain health. Essential fatty acids, especially omega-3 and omega-6, are crucial for cognitive function, mood regulation, and protecting against neurodegenerative diseases. Here are some of the best edible oils known for their beneficial impact on brain health, highlighting their unique properties and the reasons they are considered top choices for a healthy mind.

Here are some of the best edible oils for great mind and body according to Delhi- based nutritionist Rashmi Malhotra who is also the founder of Nutri Rich.

Extra virgin olive oil: It is renowned for its high content of monounsaturated fats and powerful antioxidants like oleocanthal. These compounds have anti-inflammatory properties that can protect the brain from oxidative stress and inflammation, which are linked to cognitive decline and diseases such as Alzheimer’s. Regular consumption of extra virgin olive oil has been associated with improved memory and reduced risk of cognitive impairment.

Coconut oil: It contains medium-chain triglycerides (MCTs), which are readily absorbed and utilised by the brain for energy. This quick energy source can enhance brain function, especially in individuals with impaired glucose metabolism, such as those with Alzheimer's disease. Studies suggest that coconut oil may improve cognitive function and memory, making it a valuable addition to a brain-healthy diet.

Flaxseed oil: It is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body converts into EPA and DHA, which are essential for brain health. These omega-3s support the structural integrity of brain cells, improve communication between neurons, and reduce inflammation. Including flaxseed oil in your diet can boost cognitive function and protect against age-related cognitive decline.

Walnut oil: It provides a rich blend of omega-3 and omega-6 fatty acids. Omega-3s are known for their anti-inflammatory properties and their role in maintaining neuronal health, while omega-6s help maintain overall cell structure. The balance of these fatty acids in walnut oil supports brain function and may improve learning and memory capabilities.

Avocado oil: It is high in monounsaturated fats and vitamin E, both of which are important for brain health. Vitamin E acts as an antioxfishidant, protecting brain cells from oxidative damage. Additionally, the healthy fats in avocado oil improve blood flow to the brain, enhancing cognitive function and reducing the risk of cognitive decline.

Fish oil: It is one of the most well-researched sources of DHA and EPA, two types of omega-3 fatty acids critical for brain structure and function. These fatty acids reduce inflammation, support neurotransmitter function, and protect against neurodegenerative diseases. Fish oil supplements can significantly improve cognitive performance, mood, and overall brain health.

Hemp oil: It offers a balanced ratio of omega-3 to omega-6 fatty acids, which is ideal for maintaining brain health. This balance supports proper cell membrane structure and function, reduces inflammation, and promotes overall mental well-being. Including hemp oil in your diet can enhance cognitive function and protect against brain-related disorders.

Algal oil: It is a plant-based source of DHA and EPA, making it an excellent option for vegetarians and vegans. These omega-3 fatty acids are essential for brain development and function, improving memory, and reducing the risk of cognitive decline. Algal oil supplements provide the same brain health benefits as fish oil, without the environmental and dietary concerns associated with fish consumption.