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Both fish sources and plant sources provide adequate amounts of Omega three or more. The typical dose of Omega-3 is 300 to 400 mgs. The concentration of both DHA and EPA should be balanced so as to get the most effective results.
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Vitamin A is another prominent nutrient required for healthy flesh. You'll find Vitamin A in many foods.until however cooked. Raw vegetables contain lots of vitamin A, but cooked vegetables contain little or none.