Why Your Brain Needs Specific Types of Fatty Acids

Omega-3 fatty acids are crucial for brain health!

Your brain needs specific types of essential omega-3 fatty acids, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), to function well. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements.

Most people get far too little omega-3 in their diet. Research consistently indicates that most Americans have just slightly over half the EPA and DHA in their tissues that they likely require for optimum brain and body health. This is partly due to high dietary intakes of less healthy fats and partly to inadequate intakes of EPA and DHA.

Multiple studies have shown that deficiencies in these vital fatty acids are associated with less-than-optimal cognitive and emotional health. Additionally, extensive research indicates that omega-3s may play a key role in keeping our brains and bodies healthy, including helping reduce inflammation, support heart and joint health, and even help you look better (thanks to its skin enhancing properties).

While you undoubtedly know that fatty fish – like salmon, sardines, trout, and tuna – is a good source of omega 3 fatty acids, it is definitely not the only source. Here are several other things you can add to your Thanksgiving dinner to make sure you are getting enough omega-3 fatty acids.


Out of all the nuts, walnuts are the omega-3 champions. You can eat them raw as a snack or sprinkle them on salads, over cooked green beans or other veggie side dishes, add them to your favorite baked goods, or mix them into soups. You can stir-fry your veggies in walnut oil instead of olive oil for an omega-3 boost, add it to salad dressings, or drizzle it over your meat.

Enriched Eggs

When farmers feed their hens fish oil, flaxseeds, or even algae, they lay eggs with more omega-3 fatty acids. These special, enriched eggs contain three times the omega-3 fatty acids you would find in ordinary eggs! Add some chopped, hard-boiled egg to a salad or serve some deviled eggs for a health-boosting appetizer.


Spinach is well known for being high in iron, potassium, protein and fiber, but is not well known as another source of omega-3s! Substitute your usual lettuce with some spinach in a salad, on a sandwich, or in a smoothie to increase your omega-3s.

Cruciferous Vegetables

The whole family of cruciferous veggies is another overlooked source of omega-3s. Make sure to have some raw crudités available as an appetizer or sauté some broccoli or cauliflower in some walnut oil for a delicious side dish.

Winter Squash

Winter squash, including familiar favorites like pumpkin, acorn squash and butternut squash, are a rich source of omega-3s. Serve some roasted winter squash as a side dish, or make a delectable winter squash soup to boost your omega-3 intake.


Pumpkin, chia, sesame, flax, and hemp seeds are all fantastic sources of omega-3 fatty acids. Sprinkle some on a salad or add them to your baked goods.

Even if you are eating each of these foods every day, you are likely still not getting sufficient amounts of these crucial fatty acids that your body needs for optimal health, so it will be important to supplement your diet. BrainMD Health’s Omega-3 Power provides highly purified omega-3 fatty acids at optimal dose levels from the most advanced production, detoxification and purification process in the industry.

“Omega-3 fatty acids play such an important role in brain and body health that I suggest most people take them every day, regardless of their brain type or age. Taking Omega-3 Power is insurance that your body gets the nutrients it needs to be at its best.”

– Daniel G. Amen M.D.