According to recent research by scientists from Harvard University, Omega-3 fatty acid deficiency is one of the ten leading causes of adult mortality on the planet. The main source of Omega-3 is fish oil.
- 1 General characteristics
- 2 Types of fish oil
- 3 Nutritional value
- 4 Benefits of fish oil
- 5 Lack of fish oil: the dangers and consequences
- 6 Benefits for the body
- 6.1 Heart Health
- 6.2 Weight loss
- 6.3 Protection against cancer
- 6.4 Strengthening immunity
- 6.5 AIDS treatment
- 6.6 Anti-inflammatory properties
- 6.7 arthritis treatment
- 6.8 Remedy for depression and anxiety
- 6.9 Eye health
- 6.10 Alzheimer’s Prevention
- 6.11 Effect on the central nervous system
- 6.12 Benefits for pregnant women
- 6.13 Man’s health
- 6.14 Skin Benefits
- 6.15 Hair Health
- 7 Fish oil or vegetable oil: what to choose
- 8 Dosages and Precautions
- 9 How to choose fish oil
Fish oil is a form of fatty acids derived from the tissues of oily fish. Different types of fish can be a source of fat. For example: mackerel, herring, trout, sea bass, halibut, sardines, swordfish, tuna, salmon, anchovies, as well as oysters. Product quality largely depends on the type of fish used. Fatty fish fillets contain up to 30% oil, and this number may vary. So, in the carcasses of white fish, the main lipid reserves are concentrated in the liver, and their fillet is more lean.
People whose diets lack seafood can replenish Omega-substances by taking active dietary supplements created by pharmacists.
Types of fish oil
Today, fish oil is available in 3 forms.
- Natural fat. It is a natural product with high bioavailability. The lack of form is usually a low level of eicosapentaenoic and docosahexaenoic acids. In addition, most often hazardous substances are found in this form of fish oil.
- Ethyl ether. This is a natural distilled oil to remove impurities. The presence of eicosapentaenoic and docosahexaenoic acids in this form of fish oil is increased by 2-3 times.
- Synthetic oil. It is characterized by a change in molecular formula, which affects the bioavailability of the product.
Studies have shown that the body perceives natural fish oil best of all (approximately 2-3 times better than the synthetic form).
All types of fish oil store a certain amount of polyunsaturated fatty acids. Nevertheless, fat obtained from cod liver or shark contains significantly more vitamins A and D. Fermented cod liver oil is even more beneficial, since it already contains vitamin K2, a deficiency of which is felt by the majority of the world’s population. By the way, it is this vitamin that is responsible for the proper coagulation of blood, the health of the heart, blood vessels, skin, bones, and also supports the body’s ability to grow and prevents the formation of malignant tumors.
Nutritional components on 100 g product
|Caloric value||902 kcal|
|Saturated fats||22,1 g|
|Monounsaturated Fat||46,7 g|
|Polyunsaturated fats||22,5 g|
|Vitamin A||10000 ME|
|Vitamin D||250 μg|
Benefits of fish oil
Fats derived from fish are useful for treating heart disease, depression, high cholesterol, inflammatory bowel disease, arthritis, Alzheimer’s disease, eczema, diabetes, cancer, autoimmune diseases … And this list can be continued for a long time. In addition, it has been proven that this product helps the body to lose weight, improves skin condition, promotes a healthy pregnancy and enhances the body’s fertility functions.
Most of the benefits of fish oil are determined by the presence of omega-3 fatty acids, in particular, eicosapentaenoic and docosahexaenoic acids. There are in fish oil and other useful essential fatty acids – alpha-linolenic and gamma-linolenic.
Lack of fish oil: the dangers and consequences
An insufficient amount of fish oil in the diet can cause many diseases. An imbalance between omega-3 and omega-6 fats can also cause health problems. Ideally, their ratio should be 1: 2. However, as the researchers say, in practice, this indicator is far from recommended. An imbalance results from malnutrition. The easiest way to restore the necessary proportion is to refuse fast food and introduce fish-rich foods into the diet.
An organism that lacks the nutrients contained in fish oil, as a rule, suffers:
- autoimmune diseases;
- cardio diseases;
- 2 type diabetes;
- intestinal dysfunctions;
- metabolic disorders;
Benefits for the body
Fish oil belongs to those products that are indispensable for a person throughout life, because they affect the performance of many systems.
Many clinical trials have shown that Omega-3 is one of the most effective substances for reducing the incidence of cardiac diseases. Therefore, fish oil is beneficial for people with diseases of the cardiovascular system.
In addition, it is proven: this product reduces the level of bad and increases the performance of good cholesterol in the blood, prevents the accumulation of triglycerides. There is also an assumption that fish oil may be useful for preventing atherosclerosis in people with coronary heart disease, stroke, and regular consumption virtually eliminates the risk of sudden death after cardio disorders. Meanwhile, many of these assumptions are still being verified by scientists.
Perhaps this is the second most advertised ability of fish oil. Scientists and volunteers from Australia have verified that it is true that this useful product contributes to the loss of excess weight. It turned out that fish oil improves the effect of exercise for weight loss. And the French have calculated the most suitable dosage for losing weight. According to them, 1,8 g of fish oil and moderate exercise will get rid of excess in just 2 a month.
Protection against cancer
It was found that this product is capable of killing cells of various types of cancer, including colon, prostate, and mammary gland. It has also been proven that seafood fat is an effective remedy for the prevention of cancer.
Today, science is aware of the existence of many immunomodulators, and one of them is fish fat. Regular consumption of the product helps the body resist colds and viral diseases. Omega-3, present in fish oils, strengthens the immune system by stimulating the cytokines and eicosanoids found in the human body.
Also, fish oil is considered to be an effective remedy for people with lupus. In individuals with this autoimmune disease, the immune system “attacks” healthy organs and tissues of the body. But taking fish oil systematically reduces the fever, skin rash and weakness that is characteristic of this disease.
It is believed that fish oil – an indispensable component for the treatment of AIDS. Meanwhile, this theory requires additional research, since many scientists are not yet sure about the effectiveness of such treatment.
This particular type of fat is effective in treating inflammatory processes in various types of tissue. Many doctors attribute fish oil to their patients with chronic inflammations. This drug is believed to be important in the treatment of intestinal disorders, celiac disease, Crohn’s disease, ulcerative colitis. By the way, people with Crohn’s disease impair the ability to absorb vitamins, fats and some other beneficial substances. And seafood fat is a useful food supplement for them. For people with ulcerative colitis, this product is important as a means of preventing the accumulation of leukotrients in the colon.
Fish oil is beneficial in the treatment of arthritis, rheumatism. In this, at least, scientists from Australia are sure. They determined that this product weakens the effects of enzymes that destroy cartilage. However, what should be the optimal dosage to completely stop the development of the disease, scientists have not yet figured out. In addition, the benefits of fish oil in preventing osteoporosis have been established.
Remedy for depression and anxiety
People who are prone to depressive states, it is important to include in the diet fatty fish. It, as shown by some studies, relieves anxiety, anxiety, mental fatigue, stress, depression and other nervous disorders. In addition, fish oil can be an effective treatment for suicidal mood and bipolar disorders. By the way, the analysis showed that in countries where sea food is the main one, the frequency of violence and the homicide rate is much lower than in countries with fish shortages.
It is known that fatty seafood has the ability to improve vision, and also helps to avoid age-related macular degeneration. For this reason, ophthalmologists advise their patients to eat foods rich in Omega-3 fat as often as possible.
For several years, researchers have studied how fish oil affects brain cognitive functions. It turned out that the substances contained in the fat of fish, can prevent atrophy of brain cells, reduce the risk of Alzheimer’s disease. Also rich in Omega-3 fats food works as a defense against dementia.
Effect on the central nervous system
If children have symptoms of hyperactivity and inability to concentrate, emotional instability, poor memory, poor coordination of movements, or impulsiveness are characteristic, all this serves as a reason to increase the portion of fish oil in their diet. In addition, it is believed that people who systematically consume this product have a higher level of IQ, they are easier to learn, they are characterized by emotional stability and good memory.
By the way, it was experimentally found that the consumption of fish oil as a dietary supplement for 15 weeks improves the condition of hyperactive children, and also increases the efficiency of the brain (because its tissues are almost 60% composed of fat), and the ability to learn is improved.
Benefits for pregnant women
Well, and perhaps most of all pregnant women need fish oil, because in this case we are talking about the health of two people – the future mother and child. There is reason to believe that the lack of this product in the diet of pregnant women causes premature labor, increases the risk of miscarriages, as well as improper formation of the brain and eyes of the child. In addition, mothers whose diets lack fatty fish often suffer from postpartum depression.
But not only the female body needs fish oil. Men’s health is also directly dependent on the consumption of this product. Researchers believe that fish oil can improve sperm quality, increase survival and mobility of sperm.
Dry skin, a tendency to eczema, psoriasis, frequent itching, rashes, redness and irritation – many people face these dermatological problems. But few know that ordinary fish oil can solve them. This product reduces the loss of moisture from the epidermis, and special substances contained in the fat, reduce the incidence of inflammation. External use of this product helps to alleviate the manifestations of psoriasis. There is also evidence that fish oil protects against sunburn, treats acne. And according to recent research, it prevents skin cancer.
On the other hand, it is important to remember that this fat is the source of many components that are useful for maintaining the youth of the skin. It prevents the appearance of early wrinkles and age spots, moisturizes the epidermis.
Dreaming of shiny hair, then first of all it is worth taking care of the presence in the diet of a sufficient amount of the substance Omega-3, which nourishes the follicles and stimulates the growth of healthy hair. Fats from sea fish serve as the best prophylaxis against baldness. It is also worth remembering that fish is an excellent source of proteins, which are also essential for maintaining healthy hair.
In addition, fish oil is useful for:
- maintain the integrity of cell membranes;
- prevention of amyotrophic lateral sclerosis;
- improvement of blood circulation;
- prevent renal failure;
- lowering blood pressure;
- maintaining health with diabetes;
- treatment and prevention of ophthalmologic diseases;
- treatment of epilepsy, schizophrenia.
Fish oil or vegetable oil: what to choose
There are many supporters in the world of the idea of giving up fish oil in favor of vegetable oils, which some people believe contain omega-3 fatty acids in even more quantity than seafood.
However, such advice is far from useful.
The fact is that Omega-3 is a complex name for 3 substances:
- linolenic acid;
- eicosapentaenoic acid;
- docosahexaenoic acid.
All these substances are important for the body. However, oils of vegetable origin contain exclusively linolenic substance, and it is important to draw on seafood from the other two acids to maintain balance. In fairness it should be noted that the body has the ability to convert linolenic acid to eicosapentaenoic and docosahexaenoic, but this is not enough for human needs.
Dosages and Precautions
Fish oil, as already understood, is an extremely useful component of the diet. However, excessive enthusiasm can cause adverse effects.
Symptoms of overdose:
- fever and chills;
- increased heart rate;
- skin rash;
- stomach upset;
- unpleasant taste and dry mouth;
The optimal daily intake for healthy adults is 1000 mg of a substance. Before taking as a dietary supplement, it is important to consult a doctor.
Although concentrated dietary supplements are far from the only way to replenish fatty acids in the body. It is much more useful to include fish, preferably sea fish, in your traditional menu. Although it will not do without its dangers – some varieties of marine inhabitants may contain mercury soaked from water. Therefore, it is so important to know where the fish that came to your table was caught.
How to choose fish oil
When choosing fish oil, it is important to consider several factors: the purity of the product, its freshness, the complex of nutrients in it. You should also understand that not all fats from fish are equally useful. And if the “source” of fat was caught in polluted waters, the product could be dangerous for humans. In addition, the effectiveness depends not only on the amount of polyunsaturated fats, but also on their molecular structure. Natural fish oil is absorbed more easily than the pharmacy counterpart.
Eating fish oil brings with it a number of benefits. This substance will protect against serious diseases, improve brain function, help lose weight and build muscle. It seems that in the human body there is not a single system or organ that does not feel the beneficial effects of this product.