Lindsay, A. and Heleman, N. 2026, Build your Brain with Healthy Fats, University of Nevada, Reno Extension
Build Your Brain With Healthy Fats that:
  • Reduce drug and alcohol cravings
  • Rebuild the brain
  • Reduce inflammation
  • Improve sleep
  • Improve mood

Nearly 60 % of the human brain is fat. “Brain-gains” start with healthy fats!

Where Can I Get Healthy Fats?

Omega 3

  • Fatty Fish (highest in omega-3s)
  • Salmon
  • Sardines
  • Trout
  • Oysters and mussles
  • Walnuts
  • Mackerel
  • Flaxseed and chia seeds
  • Albacore Tuna

Other healthy fat sources

  • Canola oil, olive oil and fish oil
  • Pine nuts, almonds and cashews
  • Sunflower seeds, pumpkin seeds, sesame seeds
  • Eggs

Improving your Mood

During recovery, it’s common to experience mood swings, feelings of depression, or anxiety. Eating healthy fats, like omega-3s, may help support a balanced mood.

Healthy fats support better focus, clearer thinking and sharper memory!

Healthy fats improve brain communication and helps your brain use “feel good” chemicals like serotonin and dopamine and helps build emotional stability.

Healthy fats help support better mood, calms inflammationthat affects mood and helps reduce depression and anxiety.
Helps reduce mood swings and stress.

 
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Learn more about the author(s)

Anne R. Lindsay
Anne R. Lindsay
 

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