In an effort to add more Omega-3 fats in their diets, many persons are turning to the best quick fix method: fish oil supplement. Fish oil is extremely popular for several reasons and is usually obtained from mackerel, salmon and sardines. Some health benefits derived from fish oil include improving heart health, easing anxiety, enhancing your brain and reducing inflammation inside your body.
According to health professionals, especially dieticians, fish oil is fat from fish and is made up of different types of fats such as eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Each type of fish oil has different fat content depending on the source and the method used to produce it. The different types of fats can be as many as 30 or more.
In this article, you will read about the advantages and disadvantages of taking fish oil supplements and how to get the best fish oil. Additionally, you will learn how these supplements can influence your dietary goals.
Good for heart health.
Research has revealed that Omega-3 fatty acids found in fish oil can help to lower cholesterol and blood pressure. It was discovered in the studies conducted that fish oil raises HDL levels, which is known as “good” cholesterol but does not really lessens LDL levels (bad cholesterol). Fish oil cuts your triglycerides, which is the kind of fat that is in your blood. Although more research needs to be done, studies also indicate that consuming fish oil in small amounts can lower blood pressure, minimize your risks of getting a heart attack and prevent the formation of plaque in your arteries.
Promote healthy brain function for both adults and babies
Health experts say that almost 60 percent of your brain is made up of fat. Therefore Omega-3s are important for your brain to function optimally. EPA and DHA are fatty acids that are linked to better-quality health results, such as mental health, cognitive health and enhanced markers connected to cardiovascular health.
May boost your mental health.
When compared to other fats, supplements usually do not have a high concentration of Omega-3s, but in the studies conducted it was found that fish oil can reduce ADHD symptoms and can lessen depression. When taken in larger doses, fish oil might relieve anxiety, help to regulate moods, and curtail or prevent symptoms associated with psychotic illnesses.
May decrease allergies and skin problems.
If you eat fish or take Omega-3 supplements regularly, this can help to minimize food allergies and skin problems such as dermatitis, eczema and psoriasis.
Benefit your vision.
Health experts claim that Omega-3 is specifically useful for eye health. While it is impossible to prevent eyesight degeneration you can modify your lifestyle and diet habits to slow the process down. Foods that have a high content of antioxidants, vitamins and minerals are great for your eyes. The following are extremely beneficial to eye health: Vitamin A, Vitamin C, lutein, Omega-3 and zeaxanthin.
Persons who get inadequate amount of Omega -3 in their diets usually are at a higher risk of developing eye disease and although eating fish may prevent age-associated macular degeneration, the consumption of fish oil supplement will probably not make much difference. See this URL for more info on fish oil: https://en.wikipedia.org/wiki/Fish_oil
A chronic inflammation supports all types of illnesses and diseases, including cancer, and as indicated by research findings, fish oil can help in the treatment of inflammation inside the body. Any diet that has inadequate amount of Omega-3 will certainly multiply the risk of inflammation, and fish oil supplements can definitely reduce liver inflammation and decrease pain in the joints.
What are the downsides of Fish Oil?
Health experts say that there are not many downsides in consuming fish oil supplements, although some can lead to gastrointestinal problems. The experts are advising that if you suffer from food allergies, you should definitely avoid fish oil. In addition, pregnant mothers and persons who take blood thinners should ensure they talk first with their health provider before taking fish oil supplements. Some smaller studies indicate additional side effects including nosebleeds, an increase in blood sugar levels and acid reflux.
If you are healthy, then you should eat fish because this is the best way to get the nutrients your body needs. Eating two servings of fatty fish a week, such as tuna or salmon, will provide the necessary levels of DHA and EPA to deliver optimal health benefits. The following foods are rich in Omega-3: salmon, mackerel, tuna, walnuts, herring, chia seeds, white fish, flaxseeds, hemp seeds, sardines, anchovies and egg yolk.
You are cautioned not to overdo it. Don’t feed on too much as this may lead to some serious adverse side effects such as diarrhea. Another thing you should consider is the source you’re getting them from. Not all brands of supplements are controlled by the FDA, therefore be careful. Its best to seek your doctor’s advice. The US market has multiple options for fish, which can be confusing to the average consumer. The options include farm or wild fish, fish with dyes and fish without dyes, among others.
What to Look for When Buying Fish Oil
When buying fish oil find a transparent, reliable manufacturer. Anyone can claim that they are quality fish oil manufacturer, however, what do they have to show as proof? The only impartial proof of pure, quality fish oil are third-party test results, which confirm compliance to strict standards. Therefore, you need to look for a producer that is not afraid to offer these test results.
The best route to take is getting your fish oil is from supplements especially when you don’t know the original source of your fish. It is better to get your fish oils from fish and other natural sources, and use supplements when you notice that your diet lacks adequate amount of fish oil.
Although fish intake continues to be a significant part of a healthy diet, the enthusiasm for fish oil supplements has been stifled by several new studies that showed no benefits for several conditions. Are consumers now taking a wait and see approach to the findings of these recent research?