Fish oil

Fish oil

Fish oil can be obtained by eating fish or taking supplements. Fish that are particularly rich in beneficial oils known as omega-3 fatty acids include mackerel, herring, tuna, salmon, cod liver, whale blubber and seal blubber. The two most important omega-3 fatty acids contained in fish oil are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).

Some fish oil is used as a certain medicine to reduce the level of triglycerides.

Fish oil is often used in supplements for conditions related to the heart and blood system. Fish oil is also used for many problems related to the kidneys. Fish may have earned its reputation as a "brain food" because some people eat fish to help with various conditions associated with nerve and brain function. Some people use fish oil for eye conditions that can lead to blindness. Fish oil supplements have also been tried for many other conditions.

Do not confuse fish oil with EPA, DHA, cod liver oil, or shark liver oil. See separate listings for EPA, DHA, cod liver oil or shark liver oil.

How does it work?

Much of the benefit of fish oil comes from the omega-3 fatty acids found in it. Interestingly, the body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in Western diets. A lot of research has been done on EPA and DHA, two types of omega-3 acids that are often included in fish oil supplements.

Read more: Fish oil - Benefits of taking fish oil

Omega-3 fatty acids reduce pain and inflammation. This may explain why fish oil is effective for psoriasis and dry eyes. These fatty acids also prevent the blood from clotting easily. This may explain why fish oil is helpful for certain heart conditions.

13 benefits of taking fish oil

Fish oil is one of the most consumed dietary supplements.
It is rich in omega-3 fatty acids, which are very important for your health.
If you do not eat too much oily fish, taking fish oil supplements can help you get enough omega-3 fatty acids.

Here are 13 health benefits of fish oil.

What is fish oil?

Fish oil is fat or oil extracted from fish tissue. It usually comes from oily fish such as herring, tuna, anchovies and mackerel. Nevertheless it sometimes arises from other fish species, as in the case of cod liver oil.

The World Health Organization (WHO) recommends eating 1 to 2 portions of fish per week. This is because omega-3 fatty acids in fish provide many health benefits, including protection from many diseases. However, if you do not eat 2–2 servings of fish per week, fish oil supplements can help you get enough omega-3s.

About 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. What's more, fish oil usually contains some vitamins A and D.

It is important to note that the types of omega-3s found in fish oil have greater health benefits than those found in some plant sources. The main omega-3s in fish oil are eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), while in plant sources omega-3 is mainly alpha-linolenic acid (ALA).

Although ALA is an essential fatty acid, EPA and DHA have many more health benefits.

Getting enough omega-3s is also important because the Western diet has replaced a lot of omega-3s with other fats, like omega-3s. This distorted ratio of fatty acids can contribute to many diseases

1. can support cardiovascular health

Heart disease is the leading cause of death worldwide. Studies show that people who eat too many fish have very low rates of heart disease. Many risk factors for heart disease are reduced by the intake of fish or fish oil. The benefits of fish oil for heart health include:

Cholesterol levels: This can increase the "good" levels of HDL cholesterol. However, it does not appear to lower levels of "bad" LDL cholesterol.

Triglycerides: It can reduce triglycerides by about 15–30%.

Blood pressure: Even in small doses, it helps lower blood pressure in people with elevated levels.

Plaque: This can prevent plaques that harden your arteries, as well as make arterial plaque more stable and secure in those who already have them.

Fatal arrhythmias: In those at risk, it may reduce the incidence of fatal arrhythmias. Arrhythmias are abnormal heart rhythms that can cause heart attacks in some cases.

Although fish oil supplements may improve many risk factors for heart disease, there is no clear evidence that it can prevent heart attacks or strokes.

2. May help treat some mental disorders

Your brain is made up of about 60% fat, and most of this fat is omega-3 fatty acids. Therefore, omega-3s are required for normal brain function.
In fact, some studies suggest that people with certain mental disorders have an omega-3 blood level.
Interestingly, research suggests that fish oil supplements may prevent the onset or improve symptoms of some mental disorders. For example, it may reduce the likelihood of psychiatric disorders in those

Who are at risk.

In addition, fish oil supplementation in high doses can reduce some symptoms of both schizophrenia and bipolar disorder.

3. May Weight Loss

Obesity is defined as a body mass index (BMI) greater than 30. Globally, approximately 39% of adults are overweight, while 13% are obese. The number is even higher in high-income countries such as the US.
Obesity can significantly increase the risk of other diseases including heart disease, type 2 diabetes and cancer.
Fish oil supplements may improve body composition and risk factors for heart disease in obese people.
In addition, some studies indicate that fish oil supplements, in combination with diet or exercise, may help you lose weight.
However, not all studies found the same effect.
An analysis from 21 studies notes that fish oil supplements did not reduce weight in obese individuals, but did reduce waist circumference and waist-to-waist ratio.

4. can support eye health

Like your brain, your eyes depend on omega-3 fats. Evidence suggests that people who do not get enough omega-3s have a higher risk of eye diseases.
In addition, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is associated with a lower risk of AMD, but results on fish oil supplements are less reassuring.
One study found that taking high doses of fish oil for 19 weeks improved vision in all AMD patients. However, this was a very small study.
Two large studies investigated the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while another showed no effect.

5. May reduce inflammation

Inflammation is your immune system's way of fighting infections and treating injuries.
However, chronic inflammation is associated with serious illnesses, such as obesity, diabetes, depression, and heart disease.
Symptoms of these diseases can be treated by reducing inflammation.
Because fish oil has anti-inflammatory properties, it can help treat conditions associated with chronic inflammation.
For example, in stressed and obese individuals, fish oil can reduce the production and expression of inflammatory molecules called cytokines.
In addition, fish oil supplements can significantly reduce joint pain, stiffness, and medication need in people with arthritis pain, which causes painful joints.
While inflammatory bowel disease (IBD) also arises from inflammation, there is no clear evidence to suggest that fish oil improves its symptoms.

6. Can support healthy skin

Your skin is the largest organ in your body, and contains a lot of omega-3 fatty acids.
Skin health can decline throughout your life, especially during old age or after exposure to too much sun.
It has been said that skin oil supplements can cause a variety of disorders, including psoriasis and dermatitis.

7. can support pregnancy and early life

Omega-3s are essential for early growth and development.
Therefore, it is important for mothers to get enough omega-3s during pregnancy and during breastfeeding.
Fish oil supplements in pregnant and lactating mothers may improve hand-eye coordination in infants. However, it is unclear whether learning or IQ has been improved.
Taking fish oil supplements during pregnancy and breastfeeding can improve your baby's visual development and help reduce the risk of allergies.

8. Liver can reduce fat

Your liver processes most of the fat in your body and may play a role in weight gain.
Liver disease is increasingly common - particularly nonalcoholic fatty liver disease (NAFLD), in which fat accumulates in your liver.
Fish oil supplements can improve liver function and inflammation, which can help reduce the amount of NAFLD and fat in your liver.

9. May improve symptoms of depression

Depression is expected to become the second largest cause of the disease by 2030.
Interestingly, people with major depression have lower blood levels of omega-3s.
Studies suggest that fish oil and omega-3 supplements may improve symptoms of depression.
In addition, some studies have shown that EPA-rich oils help reduce depressive symptoms compared to DHA.

10. Can increase attention and hyperactivity in children

Many behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), include hyperactivity and inattentiveness.
Given that omega-3s are an important part of the brain, obtaining enough of them may be important to prevent behavioral disorders in early life.
Fish oil supplements may improve perceived hyperactivity, inattentiveness, impulsivity, and aggression in children. It can benefit early life learning.

11. May help prevent symptoms of mental disorder

As you age, your brain function slows down and your risk of Alzheimer's disease increases.
Those who eat more fish experience a slower decline in brain function in old age.
However, studies on fish oil supplements in older adults
Nevertheless, some very small studies have shown that fish oil can improve memory in healthy, older adults.

12. May improve asthma symptoms and allergy risk

Asthma, which can cause lung swelling and shortness of breath, is becoming more common in infants.
Several studies suggest that fish oil can reduce asthma symptoms, especially early in life.
In a review of approximately 100,000 people, intake of a single mother fish or omega-3 was found to reduce the risk of asthma in children by 24–29%.
In addition, fish oil supplements in pregnant mothers may reduce the risk of allergy in infants
13. May improve bone health
During old age, bones may begin to lose their essential minerals, making them more likely to break down. It can give rise to conditions such as osteoporosis and osteoarthritis.
Calcium and vitamin D are very important for bone health, but some studies suggest that omega-3 fatty acids may also be beneficial.
Bone mineral density (BMD) may be better in people with high omega-3 intake and blood levels.
However, it is unclear whether fish oil supplements improve BMD.
Several small studies suggest that fish oil supplements reduce markers of bone breakdown, preventing bone disease.

How to supplement

If you do not eat 1-2 portions of oily fish per week, you can consider taking a fish oil supplement.
If you want to buy fish oil supplements, there is an excellent selection on Amazon.
Given below is a list of things to take while taking fish oil supplement:

Quantity preparation method

EPA and DHA dosage recommendations vary depending on your age and health.
The WHO recommends a daily intake of 0.2–0.5 grams (200–500 mg) of combined EPA and DHA. However, it may be necessary to increase the dose if you are pregnant, nursing, or at risk of heart disease.
Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.

Form

Fish oil supplements come in many forms, including ethyl ester (EE), triglycerides (TG), reformed triglycerides (RTG), free fatty acids (FFA) and phospholipids (PL).
Your body does not absorb ethyl esters as well as others, so try to choose a fish oil supplement that comes in one of the other listed forms.

Concentration

There are several doses of fish oil up to 1,000 milligrams per supplement - but only 300 milligrams of EPA and DHA.

Purity

A number of fish oil supplements do not contain what they say.
To avoid these products, choose a supplement that is third-party tested or that contains the seal of the sanctity of the Global Organization for EPA and DHA Omega-3s (GOED).

Refreshment

Omega-3 fatty acids are prone to oxidation, which makes them rancid.
To avoid this, you can choose a supplement that contains antioxidants, such as vitamin E. Also, keep your supplement away from light - ideally in the refrigerator.
Do not use a fish oil supplement that has an odor or is outdated.

Stability

Choose a fish oil supplement that has a sustainability certificate, such as from the Marine Stadship Council (MSC) or the Environmental Defense Fund.
The production of fish oil from anchovies and similar small fishes is more durable than larger fishes.

Time

Other dietary fats help in the absorption of your omega-3 fatty acids.
Therefore, it is best to take your fish oil supplement with a meal that contains fat.

Bottom-line

Omega-3s contribute to normal brain and eye development. They fight inflammation and can help prevent heart disease and brain function deterioration.
Since fish oil contains a lot of omega-3s, people at risk of these disorders can benefit from taking it.
However, eating whole foods is almost always better than taking supplements, and eating two portions of oily fish per week can provide you.

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Fish oil - Benefits of taking fish oil