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xwdv

It’s probably best to take your omega 3 in liquid form rather than capsules.

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best is from dietary sources.

You have any idea how much salmon you’d have to eat? Supplements are more concentrated.

eat your greens

One cup of Kale provides a 121 mg of omega-3 fatty acids. I would need 13 cups a day. The recommendation should be "eat your nuts and legumes", if you want to stay away from meat.

Vegetables are an inefficient delivery mechanism for most nutrients, you have to eat huge quantities to meet quotas. I don’t see the point of them.

That's news to me. I previously heard flax seed and walnuts were the only good vegeterian sources of omega 3.

A quick search agrees that greens, like spinach, broccoli and cabbage, do contain small quantities of omega 3. I'm having trouble getting a clear idea here of how helpful they are in comparison to the standard recommendation of fish oil.

Anyone have any good sources of info on how to get enough omega three from vegetarian sources?

It's unclear if it's bioavailable from those sources at all. There's two forms ALA and DHA; the first is found from nuts and the second from algae. The fish get it from the algae.

IIRC there is some evidence that ALA is only bioavailable for women and not for men, but I don't remember if that's reliable.

I had heard that flax seed may not be bioavailable. Walnuts are my go to as the only vegetarian source I understand to have substantial amounts of bioavailable omega 3.

Would love to get a clearer idea of how much I really need and how much produce I consume may be defraying that number.

It's difficult to find EPA or DHA from vegetarian sources (other than algal oil), although ALA is easier (e.g., walnuts, flax, chia).

Camelina oil is another good source of ALA if you can find human-grade versions of it. I thought it was nice as a sort of alternative to olive oil raw (like served with bread, or maybe tossed in cold salads), although it had its own flavor (sort of a grassy flax-like flavor), and is impossible to find now it seems. It wasn't something I would probably use a lot of but had a solid niche.

At one point there was some interest in transgenic camelina oil because it was easily converted into varieties expressing EPA and DHA. For example:

https://www.nature.com/articles/srep08104

I've never seen that sold anywhere though.

best place for nutritional information i got.

https://lpi.oregonstate.edu/mic/other-nutrients/essential-fa...

https://lpi.oregonstate.edu/mic/articles

You don’t have to eat that much salmon, just a typical 5oz serving 2-3 times a week? And it doesn’t have to be salmon either, you can get DHA and EPA from Sardines, Oysters, Mackerel, Herring, Trout, Anchovies…

I would be shocked if the average person eats salmon 2 or 3 times a year.

Depends on where you live I imagine

I went to Alaska and ate Salmon almost every day for 2 weeks.

I probably eat salmon once every other week.

There's a mail order fish company that would love for you to eat more salmon.

We eat Kimberley Barramundi every week - slighly over two thirds of the protein + omega 3 per unit of wild salmon .. but much cheaper as we catch most of it ourselves and freeze it for later.

Salmon's not a local fish here being the main reason - and catching Barra makes for time well spent outdoors.

Dietary sources are not vacuum-distilled for removal of heavy metals and microplastics.

Does vacuum-distilling foods have a special name?

I’m skeptical that it can remove heavy metals but can’t find any info.

Wouldn't the capsule provide an additional barrier to oxygen, ceteris paribus?

Maybe. But with the liquid form, you can smell and taste when it's rancid. You could take a whole bottleful of capsules and have no idea they've gone bad.

Ah, I pop them in my mouth for QC but I might just be weird.

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