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Getting your Omega 3 fatty acids in Thailand

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My understanding is that there is very credible research showing that getting enough Omega 3 fatty acids is helpful in prevention of cardiac events.

 

So how to do that in Thailand as there are challenges and opportunities specific to living here?

 

Well, you could take fish oil supplements.

But watch out as a lot of those supplements are low quality and rancid and make you smell fishy as if f-rangs in Thailand aren't fishy enough without special help. So you could easily do much more harm than good with such supplements.

 

I used to do that but I became skeptical of the products here. Of course you could pay a premium trying to buy possibly better, safer brands but I never bothered.

 

Then there is nutrition that is not fish.

 

You could look up the various options with that. I've focused on walnuts. However, you're not going to get enough of Omega 3 of all the desired types without some fish source. Also, although walnuts are good, do you really want to take the calories in eating a large portion of them daily?

 

If vegetarian, there are algae supplements. I think they are good but still not including all the elements found in fish. Also expensive.

 

So for most people, it really does come down to fish sources.

 

There is salmon. Yummy but expensive and I don't think smoked salmon counts.

 

Sardines. I find the canned sardines from Asean disgusting.

But recently I had a can of Norwegian sardines flavored with hot chili that was very delicious.

Portuguese sourced might be similarly tasty but not sure.

Two of those cans a week at about 100 baht per can gives the minimum recommended Omega 3s for the week. 

So you can take care of this with sardines alone and add some non fish sources for good measure.

 

But then there is mackerel.

Widely available fresh in Thai and Japanese food restaurants in Thailand and also delicious.

 

So to keep things more interesting, use salmon, sardines, and abundant in Thailand mackerel in any combination you like on a weekly basis.

 

Sorted.

 

 

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  • GammaGlobulin
    GammaGlobulin

    Do what I do.   Eat TWO CANS of Tuna, each day.    

  • GammaGlobulin
    GammaGlobulin

    Please believe me:   At the GREAT uni...Temple.....   Evidence-based scientists never generalize to make blanket statements such as the one that you made.   Temple is a w

  • As a generality its usually better to get desired nutrition from food rather than supplements. 

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The problem with salmon in Thailand is there's tons of relatively inexpensive FARMED salmon, bred in disgusting, dirty conditions in Thailand, Vietnam, China, etc and fed with all kinds of antibiotics and other unhealthy junk designed to prevent what would otherwise be rampant disease under those conditions.

 

Or, try to find the much more expensive, and harder to source, imported wild caught salmon, typically frozen here, from places like Norway or the U.S., which tends to be my preference when it comes to salmon eating.

 

There's a retailer based in Hua Hin who sells the Norway wild caught salmon fillets frozen, called Siam Viking, but their website has been down/dead in recent weeks for some reason, even though they're still in business, AFAIK. (They're still taking orders via LINE and payments by Thai bank transfer, but I prefer to pay by my U.S. bank card, and that they can only do via their now dead website....)  ;-(

 

And then, more broadly, Gourmet Markets lately have been stocking a brand of frozen sockeye salmon fillets wild caught from the U.S. by the brand name Alaska King, 185b for 120g individual fillets. I haven't tried their salmon yet (have some in the freezer at home) but several of their other fish fillets that I have eaten and been good quality and good value for the prices.

 

The same Alaska King frozen seafood fillet products also are available online via their store on Shopee... But for some reason, going that route, they have a very expensive delivery charge (because the fish has to be shipped in chilled insulated containers) that makes the already somewhat pricey fish even more pricey when you add on the high delivery fee.

 

 

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7 minutes ago, TallGuyJohninBKK said:

The problem with salmon in Thailand is there's tons of relatively inexpensive FARMED salmon, bred in disgusting, dirty conditions in Thailand, Vietnam, China, etc and fed with all kinds of antibiotics and other unhealthy junk designed to prevent what would otherwise be rampant disease under those conditions.

 

Or, try to find the much more expensive, and harder to source, imported wild caught salmon, typically frozen here, from places like Norway or the U.S., which tends to be my preference when it comes to salmon eating.

 

There's a retailer based in Hua Hin who sells the Norway wild caught salmon fillets frozen, called Siam Viking, but their website has been down/dead in recent weeks for some reason, even though they're still in business, AFAIK. (They're still taking orders via LINE and payments by Thai bank transfer, but I prefer to pay by my U.S. bank card, and that they can only do via their now dead website....)  ;-(

 

And then, more broadly, Gourmet Markets lately have been stocking a brand of frozen sockeye salmon fillets wild caught from the U.S. by the brand name Alaska King, 185b for 120g individual fillets. I haven't tried their salmon yet (have some in the freezer at home) but several of their other fish fillets that I have eaten and been good quality and good value for the prices.

 

The same Alaska King frozen seafood fillet products also are available online via their store on Shopee... But for some reason, going that route, they have a very expensive delivery charge (because the fish has to be shipped in chilled insulated containers) that makes the already somewhat pricey fish even more pricey when you add on the high delivery fee.

 

 

This is very true and there's a reason why salmon is so plentiful in Thailand and is typically the most frequently served dish at Japanese restaurants in Thailand.

 

It's relatively cheap, plentiful, but ridiculously toxic. 

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4 minutes ago, spidermike007 said:

This is very true and there's a reason why salmon is so plentiful in Thailand and is typically the most frequently served dish at Japanese restaurants in Thailand.

 

It's relatively cheap, plentiful, but ridiculously toxic. 

 

I mean, having an order of salmon sushi in Thailand isn't gonna immediately kill you... AFAIK!   🙂

 

 But it's certainly not healthy stuff to be putting into your body on a regular basis, especially if the reason you're eating salmon is to improve your health via Omega 3 fatty acids, etc etc.

 

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4 hours ago, Jingthing said:

My understanding is that there is very credible research showing that getting enough Omega 3 fatty acids is helpful in prevention of cardiac events.

 

So how to do that in Thailand as there are challenges and opportunities specific to living here?

 

Well, you could take fish oil supplements.

 

Do what I do.

 

Eat TWO CANS of Tuna, each day.

 

 

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26 minutes ago, GammaGlobulin said:

 

Do what I do.

 

Eat TWO CANS of Tuna, each day.

 

 

I hope you're joking.

That's too much mercury and also canned tuna is not as a good a source as the fish mentioned. 

Canned pink salmon is a very good source though expensive. Pink not red.

I do eat about 2 cans of tuna a week though.

To add omega 3 is also beneficial for brain health and is anti inflammatory. 

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8 minutes ago, Jingthing said:

That's too much mercury

 

No...It is not....

 

You must present the evidence before making such a very BLATANT statement....

 

Will you not agree?

 

(I am NOT joking about my statement that your statement is a BLANKET STATEMENT, completely unsupported by any evidence which...you have NOT provided.  Let's be more science-based, here, please.....)

 

44 minutes ago, Jingthing said:

I hope you're joking.

That's too much mercury and also canned tuna is not as a good a source as the fish mentioned.

 

Please believe me:

 

At the GREAT uni...Temple.....

 

Evidence-based scientists never generalize to make blanket statements such as the one that you made.

 

Temple is a wonderful school, as you know.

 

Concerning your statement about mercury and canned tuna, your statement is completely FALSE, as you might know, since you know so much about so many things, which is quite admirable.

 

However, concerning the relative concentrations of mercury in canned tuna, this can vary from brand to brand.  Also, when all is said and done, one would need to eat about 20 cans of tuna, per day, to risk going over the limit.

 

I said TWO cans per day is my consumption.

 

I did NOT say TWENTY CANS per day, which, even I, the world's greatest lover of tuna, would be unable to eat, for more than a week.

 

So, please investigate this further, and then refine your thinking, accordingly.

 

==========

 

 

 

 

Science is just so very difficult,.....for some.....these days....

 

 

2 hours ago, GammaGlobulin said:

 

Please believe me:

 

At the GREAT uni...Temple.....

 

Evidence-based scientists never generalize to make blanket statements such as the one that you made.

 

Temple is a wonderful school, as you know.

 

Concerning your statement about mercury and canned tuna, your statement is completely FALSE, as you might know, since you know so much about so many things, which is quite admirable.

 

However, concerning the relative concentrations of mercury in canned tuna, this can vary from brand to brand.  Also, when all is said and done, one would need to eat about 20 cans of tuna, per day, to risk going over the limit.

 

I said TWO cans per day is my consumption.

 

I did NOT say TWENTY CANS per day, which, even I, the world's greatest lover of tuna, would be unable to eat, for more than a week.

 

So, please investigate this further, and then refine your thinking, accordingly.

 

==========

 

 

 

 

Science is just so very difficult,.....for some.....these days....

 

 

Not to waver from the subject to drastically, but when you have an entire political movement that is denying science at every turn, and denying evidence-based scientific results for its own benefit, that tends to skew people's opinions and points of view, especially those who are not independent-minded thinkers. 

9 hours ago, Jingthing said:

Sardines. I find the canned sardines from Asean disgusting.

But recently I had a can of Norwegian sardines flavored with hot chili that was very delicious.

Out of the can, I agree that sardines are not very appetizing.  However, my wife makes an excellent yum version.  She uses finely sliced young sections of lemon grass, finely chopped fresh tiny hot green chili peppers, finely chopped shallots, fish sauce, lime juice and optionally mint leaves and pug shee falang (I don't know english word for it).  We eat it with rice or you can use it as filling for lettuce wraps.  She uses the Rosa canned sardines that come in tomato sauce.  I went from turning up my nose at sardines to really enjoying them.  The dish is called pla grapong in Thai.  I don't think you'll find it on any menu.

10 hours ago, Jingthing said:

Well, you could take fish oil supplements.

But watch out as a lot of those supplements are low quality and rancid and make you smell fishy as if f-rangs in Thailand aren't fishy enough without special help. So you could easily do much more harm than good with such supplements.

 

https://www.happyhealththailand.com/category/donotage/2

 

These are the 'good stuff'...   Plenty of other supplements too..  NMN, Spermidine, TMG, SIRT 6 Activator etc... 

& No geriatric fishy burps !

 

Along with a healthy diet and exercise of course... 

 

Then... there are also Peptides for joins etc i.e  BPC-157 (something to google and make your own mind up).

 

 

 

image.png.35ab982619e764cce44c8ff3e49e461a.png

Raised on the land, miles from any ocean — my omega-3s used to come from chicks that ate better than I did 😆… until I found these capsules available at Shopee, from Australia:

 

image.png.8b83f431f454b9ecb54e70cb85593043.png

 

https://shopee.co.th/Swisse-Omega3-fish-oil-1800-mg-Concentrate-60-แคปซูล-น้ำมันปลาเข้มข้น-4-เท่า-พร้อมส่ง-i.6396058.1728440385

 

 

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As a generality its usually better to get desired nutrition from food rather than supplements. 

2 hours ago, spidermike007 said:

especially those who are not independent-minded thinkers

 

Thankfully, you and I are not among that bunch....

 

Specifically....

 

image.png.fdc4ea731d88c39ad877729b3374b2de.png

 

 

Nor, do we abide asexual reproduction....

 

https://youtu.be/FC26GBGvnHM

 

1 hour ago, Jingthing said:

As a generality its usually better to get desired nutrition from food rather than supplements. 

 

When I was young, I got most of my mercury from mercury switches, taken from the junkyard.

 

Lots of fun....

 

image.png.8e7f3942acc4b9f2374aa2289b58bdef.png

 

Children, these days, don't know what fun is.....

 

According to Randy Newman.

 

 

Love Makrell in tomato, with salsa, and a few other herbs. Eat it with kidney beans perfect low calorie meal. 

 

Also buy omega from Iherb. 

 

IMG_0286.jpeg.fc9e3a429d73eacbb1297fa16198c018.jpeg

 

IMG_0285.jpeg.ca8289aeb52aaa495c4d09621218746b.jpeg

 

12 hours ago, Jingthing said:

 

But recently I had a can of Norwegian sardines flavored with hot chili that was very delicious.

 

Do you have link and where to get it? 

 

This one ? 

IMG_0283.jpeg.4b4400e4892607c10c044a27a00f00f8.jpeg

13 hours ago, Jingthing said:

But watch out as a lot of those supplements are low quality and rancid and make you smell fishy as if f-rangs in Thailand aren't fishy enough without special help.

13 hours ago, Jingthing said:

So to keep things more interesting, use salmon, sardines, and abundant in Thailand mackerel in any combination you like on a weekly basis.

 

But isn't that contradictory - a bit too 'fishy' ??? 

 

3 hours ago, Jingthing said:

As a generality its usually better to get desired nutrition from food rather than supplements. 

 

Is it ?... when talking specifically about Omega-3-6-9 the capsules offer what we do not get enough of and I'm not sure fish on 'weekly basis' is enough. 

 

Additionally - as we age, we need to cut our calorific intake while maintaining protein - we need to supplement our diets.

 

 

Also in Hummin's photo is Creatinine monohydrate - which is another good source to maintain muscle mass that we naturally lose with age unless working out very regularly... 

With all due respect, it's NOT how much Omega-3 we take in, but the balance between Omega-3 and Omega-6.

 

I'm not a fish-eater. Raw is great in sashimi, but I can't stand cooked fish, fresh or canned. But I still want my Omega-3.

 

For the past 10 years, we've been taking Chia Seeds and Flax Seeds daily. A tablespoonful of Chia Seeds in a glass of water, with a teaspoon of freshly ground flaxseed, allowed to sit for 15 minutes, then swallowed, seems to have done the trick for us.  Some folks will add a sweetener and a flavor, let it sit in the fridge for a few hours, and eat it as a pudding.

 

Natural source of Omega-3 in a very convenient form... for us, because we don't do fish.

 

Fish oil supplements have been shown to be not effective, as opposed to getting it from food.

For Omega 3 in thailand, chia seeds are easy to get. I stir them into yogurt.

Walnuts and flaxseeds have a fair amount.

Avocados also have a small amount, plus they have lots of other nutrition and fiber and are imo quite tasty.

 

On 10/20/2025 at 12:45 AM, jacnl2000 said:

Raised on the land, miles from any ocean — my omega-3s used to come from chicks that ate better than I did 😆… until I found these capsules available at Shopee, from Australia:

 

image.png.8b83f431f454b9ecb54e70cb85593043.png

 

https://shopee.co.th/Swisse-Omega3-fish-oil-1800-mg-Concentrate-60-แคปซูล-น้ำมันปลาเข้มข้น-4-เท่า-พร้อมส่ง-i.6396058.1728440385

 

 

The Swisse Krill Oil I ordered from Lazada was shipped from Hong Kong. I did ask Swisse Au about its authenticity and they replied Swisse is an international company. Still out of China though but I also realise China has 1.4 + billion people so can't be all bad but it's population is in it's 3rd consecutive year of decline so there is that...

On 10/20/2025 at 12:15 AM, gamb00ler said:

pug shee falang (I don't know english word for it)

parsley

It could perhaps also be celery but I hear that called bai tang o all the time.  The thai celery is different from foreign celery.  For one thing the leafs are not bitter.

On 10/19/2025 at 6:09 PM, TallGuyJohninBKK said:

The problem with salmon in Thailand is there's tons of relatively inexpensive FARMED salmon, bred in disgusting, dirty conditions in Thailand, Vietnam, China, etc and fed with all kinds of antibiotics and other unhealthy junk designed to prevent what would otherwise be rampant disease under those conditions.

Salmon shouldn’t be raised in warm environments. King Marine imports salmon from Chile and Norway and sells for about the same price as what is available in the freezer at Makro. As far as the supplements go, who knows where it comes from and all of what’s in it. A fresh orange is better than a vc pill, a slab of salmon is better and healthier than a pill and it tastes better as well.

On 10/20/2025 at 12:54 AM, Jingthing said:

As a generality its usually better to get desired nutrition from food rather than supplements. 

Of course, supplements are not necessary at all. If we’re not filling ourselves with junk, then naturally we urges for certain foods, unfortunately for some, when their bodies are craving b12 they go for a greasy salt filled fast food chain burger instead of a chunk of ribeye or brisket. 

Charoen Pokphand Foods PCL (CP Foods) unveiled the novel product rich in good fatty acids and omega-3. "Cheeva Pork"

Just eat salmon.  Most of it comes from Norweigian fish farms. Ignore the know nothing idiots here claiming the farmed stuff is bad for you and toxic despite zero evidence. 

 

Studies suggest taking omega 3 pills do not have the same benefit.

2 hours ago, rwill said:

parsley

It could perhaps also be celery but I hear that called bai tang o all the time.  The thai celery is different from foreign celery.  For one thing the leafs are not bitter.

No... that's not it... I'm familiar with parsley

This is the herb I referred to.

herb.jpg

On 10/19/2025 at 2:14 PM, Jingthing said:

Sardines. I find the canned sardines from Asean disgusting.

But recently I had a can of Norwegian sardines flavored with hot chili that was very delicious.

I regularly eat sardines in oil for breakfast a couple of times a week but I refuse to pay over 100 baht for the Norwegian variety when I can get SeaCrown for less than half that. I usually add some chopped shallots and a chopped up hard-boiled egg and eat it on a slice of toast.

 

For canned mackerel I like the Sealect variety in a spicy sauce, I don't like any canned fish in tomato sauce.

 

Lazada also has cheap sardines in Japanese sauces such as Shoyu, Miso and Kabayaki. I have no idea how authentic the sauces are but they make a change from the standard vegetable oil. The brand name is Golden Prize and Boon Tree Food seem to have the best prices on them.

24 minutes ago, shdmn said:

Just eat salmon.  Most of it comes from Norweigian fish farms. Ignore the know nothing idiots here claiming the farmed stuff is bad for you and toxic despite zero evidence. 

 

 

OK, so I certainly hope you will eat farmed salmon to your heart's content!

 

Farmed Norwegian Salmon World’s Most Toxic Food

Farmed Norwegian Salmon World’s Most Toxic Food A look into farmed Salmon and Asian Panga.

 

https://www.youtube.com/watch?v=RYYf8cLUV5E

 

 

Salmon farming exposed: Does the industry’s ‘green image’ stack up?

 

 

But what do we know about how salmon is farmed, what the fish are fed and what the environmental impacts are? These issues have brought the industry to a flashpoint in Tasmania which has the biggest salmon farming area in Australia. Thousands of jobs in that state depend on salmon farming and its future relies on a 'clean green' image. But in this investigation, industry insiders and a trail of documents challenge that, questioning the use of chemicals, intensive farming and reveal a corporate culture far removed from the marketing image of a wild salmon leaping from a pristine river. No one from the Tasmanian Government or the state regulator would be interviewed for this program.

 

https://www.youtube.com/watch?v=xLIph7Ct-rQ

 

 

Can Norway’s wild salmon be saved?
DW Documentary

Factory farming is threatening to wipe out wild salmon populations in Norway - due to the dramatic spread of parasitic salmon lice. Can the wild salmon still be saved? On Norway's vast salmon farms, a parasite is causing mass deaths of fish. Salmon lice have gotten out of control, infesting not just farmed salmon but also the wild salmon that swim between the sea and Norway's rivers. The parasites are finding their way into open water from the open-net cages of off-shore salmon farms, where millions of fish swim.

 

https://www.youtube.com/watch?v=iVOXMoJUBag

 

 

24 minutes ago, TallGuyJohninBKK said:

 

 

OK, so I certainly hope you will eat farmed salmon to your heart's content!

 

Farmed Norwegian Salmon World’s Most Toxic Food

Farmed Norwegian Salmon World’s Most Toxic Food A look into farmed Salmon and Asian Panga.

 

https://www.youtube.com/watch?v=RYYf8cLUV5E

 

 

Salmon farming exposed: Does the industry’s ‘green image’ stack up?

 

 

But what do we know about how salmon is farmed, what the fish are fed and what the environmental impacts are? These issues have brought the industry to a flashpoint in Tasmania which has the biggest salmon farming area in Australia. Thousands of jobs in that state depend on salmon farming and its future relies on a 'clean green' image. But in this investigation, industry insiders and a trail of documents challenge that, questioning the use of chemicals, intensive farming and reveal a corporate culture far removed from the marketing image of a wild salmon leaping from a pristine river. No one from the Tasmanian Government or the state regulator would be interviewed for this program.

 

https://www.youtube.com/watch?v=xLIph7Ct-rQ

 

 

Can Norway’s wild salmon be saved?
DW Documentary

Factory farming is threatening to wipe out wild salmon populations in Norway - due to the dramatic spread of parasitic salmon lice. Can the wild salmon still be saved? On Norway's vast salmon farms, a parasite is causing mass deaths of fish. Salmon lice have gotten out of control, infesting not just farmed salmon but also the wild salmon that swim between the sea and Norway's rivers. The parasites are finding their way into open water from the open-net cages of off-shore salmon farms, where millions of fish swim.

 

https://www.youtube.com/watch?v=iVOXMoJUBag

 

 

 

Where are the credible scientific studies and tests showing that salmon bought at Big C or Makro is toxic as you claim?  

 

I can probably find at least a hundred youtube videos claiming the world is flat.  Doesn't mean its true?  Of those videos you posted, only one is even relevant, and that's from 2017.

 

Here is one source I consider more current and credible.

 

https://www.anti-a.org/news/en/why-farmed-salmon-isnt-as-bad-as-you-think

 

 

 

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