Your doctor may have told you to reduce your fat intake to prevent heart disease. While this is important, it is not a general recommendation because not all fats are the same.
Saturated fats are the fats you should avoid. The American Heart Association cites that saturated fats increase LDL cholesterol while lowering HDL cholesterol. These are fats that are usually found in red meat, dairy products, and often in fast foods.
Unsaturated fats, such as omega-3 fatty acids, are beneficial. Actually, they can reduce LDL cholesterol when taken in adequate amounts. Omega-3s are essential fatty acids that your body does not naturally produce.
What is fish oil?
Fish oil comes from fatty fish tissues. The best sources are cold water, fatty fish. When it comes to human consumption of fish oil, you can get it from the fish itself or from a fish oil supplement.
Fish oil is an intense source of omega-3 fats, which are also termed ω-3 fatty acids or n-3 fatty acids. For more scientific information, omega-3s are long-chain polyunsaturated fatty acids or PUFAs.
Our bodies can produce most of the fats we need, but that is not true for omega-3 fatty acids. When it comes to these vital fats, we get them from omega-3 foods and/or supplements.
Fish oil contains two very important omega-3 PUFAs, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
DHA and EPA are sometimes called marine omega-3s because they come mainly from fish. Some of the best fish to eat to obtain fish oil in your diet include salmon, herring, whitefish, sardines, and anchovies.
10 amazing health benefits of fish oil
The Atlantic says that, with enough omega-3 fatty acids, you can change the balance of the oils in your body. This can help preserve the length of your telomeres.
Telomeres are a part of DNA that helps protect the ends of chromosomes. Think of it like putting a little hat on the strands to keep all the information in the cell intact for a proper division.
Basically, that’s how we’re still alive. Supplementation with omega-3 has all the qualities necessary to combat premature aging.
Asthma is often triggered by inflammation. Because a diet high in omega-3 fatty acids has a direct positive effect on inflammation, it follows that this may help with inflammation in the lungs related to asthma.
It has not been determined if the intake of essential fatty acids can decrease the medication needed to control asthma.
Help for ADHD
Studies have shown that fish oil can reduce ADHA symptoms in some children. They found a “significant statistical improvement” in the areas of aggression, restlessness, completion of work and improvement of academic performance.
Fish oil can improve mental abilities, sleep better, memory, ability to concentrate, literacy and behavior in children with ADHD.
The prevention of osteoporosis can be helped by EPA and DHA in the prevention of osteoporosis.
While this is not a substitute for vitamin D and the calcium supplements necessary for bone density, omega-3s must be complementary to these nutrients as part of a bone health protocol.
Improve the mood
Scholars have found that people who consume foods with high amounts of fatty acids tend to have less anxiety and depression.
Omega-3s seem to increase the effects of antidepressants when taken. They can even help with the symptoms associated with a bipolar personality disorder.
According to the National Institutes of Health (NIH), consumption of fatty fish and fish oil supplements can decrease the risk of stroke.
Strokes occur when the blood flow to the brain is suddenly cut off. This can have devastating consequences. It simply makes sense to include essential fatty acids to help prevent a stroke.
Healthier skin and hair
Your skin is the largest human body organ. The essential fatty acids and fat-soluble vitamins found in fish oil can help maintain a more elastic skin surface.
If you have a deficiency of EPA and DHA, you may have problems with dandruff, thinning hair, dermatitis, such as seborrhea of the scalp, psoriasis or eczema. It can even help decrease the inflammation of sunburn and also provide relief.
While topical medications and moisturizer may help, treating your skin from the inside out with fish oil may be more beneficial in the long term.
Triglycerides are basically blood fat. While it needs a little fat in the blood, too much can lead to plaque buildup in the arteries and eventually clog them up.
According to the American Heart Association, omega-3s found in fish have been shown to improve triglyceride levels in the blood. Essential fatty acids can also reduce blood pressure and cardiac arrhythmias.
Increase in brain performance
A study by PubMed.gov says it is believed that EPA and DHA have an optimistic effect on cognition.
It has also been seen that omega-3s can help protect you from age-related memory loss, which makes early supplementation an intelligent choice for the prevention of dementia and the onset of Alzheimer’s disease.
Relief of rheumatoid arthritis and osteoarthritis
These degenerative conditions cause stiffness and pain in the joints. EPA and DHA have been shown to reduce stiffness and reduce joint pain.
It has also been shown that these fatty acids increase the effectiveness of anti-inflammatory medications that are used to treat the pain associated with arthritis.
How much omega-3 fish oil is safe?
The AHA says that taking up to 3 grams of fish oil daily in supplement form is considered safe. Do not take more than that unless you discuss it with your doctor first.
Are there any side effects with omega-3 fish oil?
Side effects of omega-3 fish oil may include:
- fishy breath
- Loose stools
- A fishy taste in the mouth.
- Stomach ache
Taking more than 3 grams of fish oil daily may increase the risk of bleeding. If you want to take higher doses of omega-3 fish oil supplements, talk to your doctor first. Your doctor can guide you to supplement your diet with omega-3 fish oil.
In addition, your doctor can control all aspects of your health if you take higher doses of fish oil. For people with very high levels of triglycerides, prescription preparations of omega-3 are also available.
How to take fish oil supplements
You can get all the omega-3 fatty acids by eating a diet with good amounts of cold water fish (caught in the wild), tree nuts, avocados, and seeds.
If you are not a fan of fish, consider taking a fish oil supplement for EPA and DHA, and maybe adding some nuts and flax seeds to your morning cereal or ALA shake.
As with any dietary supplement, talk to your healthcare professional first. Depending on your current health status and the medications you take, he or she can recommend the appropriate amount that can be supplemented to avoid any negative interaction.
The best-rated fish oil supplement
Here is the best selection of fish oil supplement that I recommended according to the above criteria:
In addition to eating fish, another way to consume omega-3 fatty acids is to take supplements purchased at the store. Zinzino BalanceOil is a perfect Fish Oil for everyone. Very high in EPA/DHA contains Vitamine D AND the important polyphenols. Rinsed from toxins and heavy metal. NO smelly fish taste or fishburps.
Fish oils come from fish caught as food for humans and small fish caught for animal feed, such as anchovies and mackerel.