It’s not just what students eat, but what kinds of fats they consume that affect academic performance. While high-fat diets can cause sluggishness, healthy fats can improve alertness, memory, and cognitive function.

This article explores the scientific evidence behind healthy fats and student success.

What are Healthy Fats?

Fats provide energy and help our bodies absorb nutrients, but not all fats are created equal. Saturated fats, found in animal products like butter and cheese, can increase risk for heart disease and obesity.

Trans fats, mostly found in processed foods, can have similar effects. Unsaturated fats, on the other hand, can improve cholesterol levels, reduce inflammation, and benefit brain health.

Monounsaturated fats, found in foods like olive oil, avocado, and nuts, can lower LDL (aka “bad”) cholesterol while increasing HDL (aka “good”) cholesterol.

Polyunsaturated fats, found in fish, flaxseed, and many plant oils, can provide essential omega-3 and omega-6 fatty acids that our bodies can’t produce on their own.

How Do Healthy Fats Affect the Brain?

The brain is made up of fat, so it’s not surprising that the fats we consume can have a big impact on its function. Omega-3 fatty acids, in particular, have been linked to improved brain health.

These essential fats can help build cell membranes, boost circulation, and promote communication between brain cells.

Studies have found that increasing intake of omega-3s can improve working memory, attention, and mood in both children and adults.

In fact, a 2012 review of randomized controlled trials found that omega-3 supplements had a small but significant effect on improving cognition in healthy adults.

Other healthy fats, such as those found in nuts, can also improve cognitive function.

A 2015 study found that a diet rich in walnuts (which are high in monounsaturated and polyunsaturated fats) improved memory and brain function in older adults with mild cognitive impairment.

Healthy Fats and Academic Performance

So how do healthy fats affect academic performance specifically? While there isn’t yet a ton of research on this topic, some studies have found positive associations between healthy fats and student success.

For example, a 2012 study found that higher omega-3 levels were associated with better reading and working memory performance in school-aged children.

Similarly, a 2013 study found that higher omega-3 levels were associated with higher academic achievement in adolescents.

Another study published in 2016 found that a dietary intervention aimed at increasing omega-3 and monounsaturated fat intake improved attention, working memory, and academic performance in children with ADHD.

Of course, it’s worth noting that correlation does not equal causation, and there are many factors that contribute to academic performance.

However, given what we know about the benefits of healthy fats on brain health, it’s certainly reasonable to hypothesize that they could play a role in student success.

Where Can Students Find Healthy Fats?

So now that we know how important healthy fats can be, where can students find them? Here are some great sources:.

Salmon and other fatty fish
Flaxseed and chia seeds
A variety of nuts and nut butters, including almonds, peanuts, and cashews
Avocado and avocado oil
Olive oil
Eggs (especially those from chickens raised on a diet high in omega-3s)

Conclusion

While there may not yet be a ton of research on healthy fats and academic performance specifically, the evidence linking healthy fats and brain health is strong.

By consuming more unsaturated fats, particularly omega-3s, students may be able to improve their memory, attention, and cognitive function. Incorporating healthy fats into the diet can be as simple as swapping out regular cooking oil for avocado or olive oil, adding some chia seeds to a smoothie, or snacking on a handful of almonds instead of chips.

Regardless of how they choose to incorporate healthy fats, students may find that their academic performance benefits as a result.