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THE BEST Omega 3 For You | #shorts 471 | #health #nutrition #fitness #omega3

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In Shorts 470, we learned that omega-3 is an essential fat that can have many health benefits such as cardiovascular, brain & skin health, reducing inflammation etc. In this short, we will discuss what and how much to consume.

If you eat non-vegetarian food, eat fatty fish such as salmon, sardines, mackerel etc. two to three times a week. If not, fish or cod liver oil capsules are a good option. Just make sure the label says that it contains 500 to 1000 mg of EPA and DHA combined.

Vegetarians have sources like flax, chia, and walnuts. However, they contain omega-3 in the form of ALA, but the body needs it in the form of EPA and DHA and the conversion from ALA to EPA and DHA is very inefficient. This means that you would have to eat very large amounts of these plant sources which is practically impossible to eat and that too for just a small amount of EPA and DHA.

So, the solution for vegetarians is to first have one 20-30g serving of either of these (flax, chia or walnuts) foods. Then, in supplements, if you take flaxseed oil go for the one that has 2500 mg flaxseed oil (1000-1500 mg ALA) and the best option for vegetarians/vegans is algae oil, which contains omega-3 in the same two forms as fish and you can have the same dosage as mentioned on a fish oil label.

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