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27 years
I don't eat sea food at all, should I take omega 3? Is 1 capsule per day sufficient?
Sep 5, 2014
2nd opinion

Dr. Zakia Dimassi Pediatrics
There are two major types of omega-3 fatty acids in the diet:
- alpha-linolenic acid (ALA), found in some vegetable oils, like soybean, rapeseed (canola), and flaxseed, walnuts, in addition to some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens
- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish.
The body human partially converts ALA to EPA and DHA.
It is not determined whether vegetable or fish omega-3 fatty acids are equally beneficial. For maintenance of good health, at least one rich source of omega-3 fatty acids should be included in your everyday diet. This could be achieved by a serving of fatty fish (such as salmon), a tablespoon of canola or soybean oil in salad dressing or in cooking, or a handful of walnuts or ground flaxseed (which you can add to your morning corn flakes or oatmeal).
Foods are certainly superior to supplements as a source for omega-3 fatty acids, since the plants and fish that contain omega-3 fats have other good nutrients, such as protein, vitamins and minerals.
Individuals who prefer not to eat fish or other foods rich in omega-3 fatty acids should consider taking an omega-3 supplement of 500 mg per day; fish oil is used in supplements, but there are also vegetarian supplements that have ALA.
According to some scientific studies, people with cardiovascular disease may benefit from higher doses of omega-3 supplements (basically, double the 500 mg).
Below is a link where foods that are rich in omega-3 fatty acids are listed (from higest content to lowest content): http://nutritiondata.self.com/foods-000140000000000000000.html
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