I have bad news about omega 3 in cooking oil. It will be completely destroyed by heat. The only oils I recommend for cooking are extra virgin olive oil, coconut oil, or sesame oil. In your area I advise at least a tablespoon of cod liver oil a day for it's vitamin D as well as its omega 3 Which is a very essential nutrient in areas of low sun exposure.. The cheapest of high quality ( it must be distilled to remove heavy metal contaminants in fish) is TWIN LAB, a health food store brand, at $10.00 a 12 oz bottle. The flavored variety doesn't taste too bad but must be consumed raw. If you put it on a salad it will be lost on the salad bowl.

Jane

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