Urban Indians are very proud of their well-balanced thalis, which consist of rice, sabji, dal, and rotis smeared with ghee. However, nutritionists warn that this very popular dish has a very important
ingredient hidden in it. According to Dr Alok Chopra, founder-director and consultant cardiologist at Aashlok Hospital, the typical urban diet has too little omega-3 to counterbalance inflammation and too much omega-6 from processed vegetable oils.
Dr Chopra cautions that the rising dependence on refined vegetable oils and the low consumption of seafood have distorted the fatty-acid balance, which may raise the risk of chronic illness and inflammation in urban areas. Reintroducing omega-3 consumption—particularly EPA and DHA—is essential for modern Indian lifestyles that include processed foods, screen time, and sedentary work.
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“Sometimes food alone can’t fix modern nutrition gaps. That’s where the right omega-3 makes a real difference. Correct the imbalance. Support the system,” Dr Chopra wrote in the caption of a recent Instagram post.
Hidden Imbalance in the Indian Thali
The traditional thali, which includes roti, dal, sabji, and ghee, seems to be a complete meal. However, Dr Chopra explains that refined oils such as sunflower oil, soybean oil, and maize oil contain a large amount of omega-6 fatty acids in the urban diet. Omega-6
fatty acids are required, but excess amounts without sufficient omega-3 fatty acids lead to inflammation.
“Our plates are loaded with omega-6 from refined oils and almost no omega-3 to balance the inflammation. This imbalance quietly drives more inflammation, stiffer joints, higher heart risk and even tired brains and eyes,” Dr Chopra says in the video.
Why EPA and DHA Matter
According to Dr Chopra, the two omega-3 fatty acids that come from marine sources, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have different physiological functions. EPA promotes joint mobility and heart health by controlling inflammatory processes.
DHA is essential for cognitive function and visual acuity since it is a structural element of brain cells and the retina.
“If you don’t eat fatty fish at least two to three times a week, it’s almost impossible to get enough EPA and DHA from a modern Indian diet alone. A high-quality purified fish oil is the most practical fix,” Dr Chopra adds.
Dietary Gaps and Practical Solutions
Taking supplements can be a useful substitute in India, where regional variations exist in seafood intake. Dr Chopra recommends premium, purified fish oil formulations as a practical way to support the restoration of fatty-acid balance, especially for urban
populations with a lack of dietary sources.
When nutrition alone is not enough, high-strength formulations—like those from TrueBasics—offer concentrated EPA and DHA in a single pill. “One capsule gives 1,150 milligrams omega-3 with 5 to 5 milligrams of EPA and 375 milligrams of DHA, enough to actually move the needle for heart, joints, brain and eyes,” Dr Chopra says.
Dr Chopra stresses that supplementation works best when combined with lifestyle changes, such as increased sleep, regular exercise, and a cut in processed food intake, to restore metabolic balance and long-term health.
