Omega-3 brain builder: 15 percent of the (dry) weight of the brain is composed of docosahexanoic acid (DHA), and roughly 4 milligrams a day meets the brain’s needs. Sources: cream and butter (better if raw) from grass-fed cows, oysters, oily fish like sardines, mackerel, salmon (also better raw, gently cooked, smoked, or if canned, packed in water or olive oil), and fish roe. Plant sources include raw flax, chia seeds, and walnuts. Keep in mind, if you expose omega-3s to high heat, as in baking walnuts
