# Omega 3 DHA is harder for Vegans to make. You can have too much with supplementation. ## #ToResearch Look into...DHA and DPA ANd look into EPA vs DHA and what our body can synthesize also the dosage [[fatty acid]] Balance between it and [[Omega 6]] is said to be important. I've seen that said a bunch but have yet #ToResearch Not sure that I've ever noticed a difference ## Foods with it. - [[purslane]] - ## Regardin the balance Misc - https://en.wikipedia.org/wiki/Fatty_acid_ratio_in_food - For the foods low in fat they tend to be balanced (ex. fruit/veggies) (but they are negligible source) | Food | Omega6 to Omega3 | | | -------------------- | ------------------ | --- | | [[Flaxseeds]] | 1:4 | | | [[Hemp Seeds]] | 2.5:1 | | | Chia Seeds | 1:3 | | | [[walnuts]] | 4:1 | | | macadamia | 6:1 | | | [[lentils]] | 4:1 | | | Bad | ----- | | | pecans | 20:1 | | | sesame seeds | 52:1 | | | [[pumpkin seeds]] | 114 : 1 | | | [[cashew]] | 125:1 | | | Most seeds and nuts | fall between these | | | Peanuts | 1720:1 | | | Almonds, dry roasted | 2010:1 | | ## Recommendations - Dr. G recommends taking 250 mg Omega-3 daily in the form of algae oil to avoid the contaminants in fish oil. An interesting study has shown that this amount can minimize age related brain atrophy. ## Purchasing - $45 from Kim's Natural Food on Roncy (vs $80 on amazon) ![[aquaomega.png]]