Dr. Svetlana Yermakova, a specialist in gastroenterology, indicates that it is nearly impossible to obtain the required amount of Omega-3 from food alone.
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She explains:
"Since Omega-3 is present in food, some believe that eating 200 grams of fish five times a week is sufficient to meet the body's needs for these fatty acids. However, unfortunately, this is not entirely accurate, as people do not consume wild salmon or cod liver oil every day. In reality, the amount of Omega-3 provided by a typical diet is very low."
According to her, boiled and fried seafood contains only a small percentage of Omega-3, while salting, smoking, freezing, and canning reduce its concentration by up to 40%.
She further states:
"Around 2 kilograms of thermally processed fish and seafood contain the required daily dose of Omega-3. However, consuming this amount is not practical. Moreover, excessive intake poses health risks due to the presence of heavy metals in seafood. For this reason, Omega-3 should be supplemented through dietary supplements to support the body. Meanwhile, Omega-6 and Omega-9 are naturally abundant in regular foods."
To determine the appropriate Omega-3 dosage, it is recommended to conduct an Omega-3 Index test. This is especially important for individuals with certain conditions, such as cardiovascular diseases or high triglyceride levels, as they may require higher doses of Omega-3.
