Jack Norris, RD, of Vegan Outreach fame has just published updated Omega 3 recommendations. The big change is that he’s now recommending that everybody takes a daily DHA capsule — he no longer considers it advisable to take lots of flax instead of a DHA capsule. Here is the summary of Jack’s daily recommendations:
1. 200 – 300 mg DHA (sources).
2. Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, “vegetable,” sesame oil). Instead, use low omega-6 oils like olive, avocado, peanut, or canola. Only cook canola under low heat and for short periods.
3. Add 0.5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:
• 1/5 oz English walnuts (3 halves)
• 1/4 tsp of flaxseed oil
• 1 tsp of canola oil
• 1 tsp ground flaxseeds