Fish oil is a liquid oily substance with a characteristic unpleasant taste and odor. You can enrich your diet with this he althy product by eating fish or by taking a purified dietary supplement, which can be purchased at pharmacies. Fish oil is found in salmon, tuna, mackerel, sturgeon, mullet, anchovies, sardines, trout and herring. The tissues of some predatory fish, such as shark and swordfish, can also be high in fish oil. However, they are not recommended for human consumption as they are at the top of the food chain and can accumulate various toxic substances such as mercury, PBCs, chlordane and dioxins. Interestingly, the fish themselves, which are a source of fish oil for us, are unable to produce it on their own. Fish get omega-3 fatty acids by eating microscopic algae or plankton.
What is fish oil made of?
Fish oil is a mixture of various fatty acids:
- rich palmitic;
- monounsaturated oleic;
- polyunsaturated linoleic, arachidonic (belong to the group of polyunsaturated Omega-6 fatty acids);
- polyunsaturated Omega-3 acids - docosapentaenoic, eicosapentaenoic, docosahexaenoic.
It also contains some other substances in small amounts.
The main value for the human diet are polyunsaturated Omega-3 fatty acids. They are involved in the formation of cell membranes, mitochondria, connective tissues and the myelin sheath of brain neurons.
Fish oil is high in fat-soluble vitamins A and D. Which vitamins are in fish oil and how much is affected by the habitat of the fish from which it was obtained.
What are the benefits of fish oil vitamins?
Vitamin A is needed to maintain normal vision, it is involved in the growth of hair and nails, the formation of tooth enamel, affects the functioning of the respiratory and digestive systems. This vitamin normalizes cell membranes, reducing their sensitivity to histamine, so it can be considered a good tool for the prevention of allergic diseases. In addition, vitamin A is an effective antioxidant.
For those who are engaged in hard physical work, are experiencing stress or are prone to nervous tension, it will be useful to increase the dose of vitamin A received. This vitamin is also vital for pregnant and lactating women, those whose work is associated with stress on the visual analyzer as well as people suffering from liver diseases,pancreas and intestines. In infectious diseases, the amount of vitamin A must also be increased.
It is important to know that in order for the body to use vitamin A, it must be consumed along with fats. Without them, the body will not be able to absorb this vitamin, since this requires bile, the secretion of which is triggered by fats and fatty acids contained in food. In people who are deficient in vitamin A, wounds heal more slowly, the skin flakes off, and a rash appears on it. All this leads to its premature aging. In addition, such people increase susceptibility to various infections, performance deteriorates, dandruff appears, and tooth enamel is destroyed. A lack of vitamin A adversely affects the functioning of the eyes. Visual acuity decreases, the eyes adapt worse to poor lighting (the so-called "night blindness"), there is a feeling of sand in the eyes, conjunctivitis may develop. With a lack of vitamin A, a person loses his appetite, unhe althy thinness appears. Incorporating fish oil into your diet will help you avoid all these annoying problems.
Vitamin D is needed for the absorption of phosphorus and calcium, so the condition of teeth and bones depends on its amount in the body. With a lack of vitamin D in adults, problems with bone tissue begin. In addition, calcium is involved in the processes of contraction and relaxation of muscle fibers. In children receiving vitamin D in insufficient quantities, sleep disturbances begin, irritability, sweating appear, teeth erupt more slowly and the fontanel closes,the bones of the legs, spine and ribs are deformed. Vitamin D is especially useful for older people with tuberculosis, epilepsy, psoriasis, pregnant women and anyone who rarely tans in the sun. Vitamin D is known to be best absorbed with fats and fatty acids. Therefore, getting it along with fish oil is a very good idea. Interestingly, vitamin D was first isolated from fish oil, more precisely from tuna oil.
What is fish oil?
The composition of fish oil may differ depending on the type of fish from which it was isolated. The drug of the best quality is obtained from the tissues of cold-water fish - salmon, mackerel, sardines, anchovies and herring. These fish contain the highest amount of biologically available fatty acids. Other fish, such as tuna, contain several times less omega-3 fatty acids. The content of omega-3 fatty acids is the most important criterion for the quality of the drug: the healing properties that fish oil possesses depend on it. The composition of the vitamins contained in it also varies depending on the species of fish and the specific tissue from which it was isolated. Most of the fish oils sold in our pharmacies are derived from fish liver, which is why they are high in vitamin A.
Fish oil formulation
Today, two forms of this dietary supplement are produced: fish oil-oil, packaged in vials, and fish oil capsules. The capsules themselves are made from gelatin. The composition of fish oil in capsules and vials is usually the same. Some manufacturers may enrich the feedstock. For example, in pharmacies, fish oil with vitamin E (which increases its shelf life), calcium, iron, and vitamins A, B1, B2, B3, C, D is quite common. Thus, you can further enrich your diet with vitamins. Any fish oil will benefit your body, which one is best for you - choose for yourself. To date, in pharmacies, this drug is presented in a wide range. The composition of fish oil capsules is indicated on the packaging. We recommend that you read it carefully before use. You can also find recommendations on how to drink fish oil on the package. This information is very important. Some use, along with other drugs, fish oil. The composition of the vitamins added to the product should be considered if you are currently taking any other multivitamin preparations.
What are the he alth benefits of fish oil?
Multiple scientific studies support the importance of fish oil for a he althy diet. The functioning of the brain, joints, heart and other muscles, as well as the condition of the skin, depend on omega-3 fatty acids. The lack of these substances in the body leads to various diseases, and ultimately to death.
Let's take a look at some important reasons why fish oil capsules are good for you and why you should include them in your diet.
Fish oil can suppress inflammation
It contains two of the most powerful omega-3 fatty acids - EPA (eicosapentaenoic) and DHA(docosahexanoic), involved in the suppression of inflammation. By regularly eating fish oil, a person receives a large amount of these fatty acids. Scientific studies have confirmed that they can reduce the inflammatory response associated with lupus erythematosus, rheumatoid arthritis, and chronic back pain. What's more, taking fish oil can help prevent these and other diseases caused by chronic inflammation. The Journal of the Federation of American Societies for Experimental Biology published a paper by researchers in 2008 that proved that this dietary supplement promotes natural healing of inflammation and reduces organ damage caused by it, which reduces the likelihood of developing chronic diseases.
Fish oil may protect against cancer
In 2010, the journal "Cancer Epidemiology, Biomarkers and Prevention" published the work of American scientists who found out how fish oil is useful for women. According to their data, women who regularly use this product are about 32% less likely to develop breast cancer. A little earlier, in 2001, the Lancet magazine published an article that this drug inhibits the development of prostate cancer in men.
Fish oil can slow down the aging process
One of the causes of aging at the cellular level is the shortening of chromosomes. Chromosomal DNA has segments at the ends called telomeres. Telomeres are a kind of "keepers of time" of cells. Over time, they shorten, which leads to disruption of work.cells and organs made up of them. Fish oil is able to protect telomeres from destruction. Scientists at Ohio State University (OSU) found that people taking this supplement at 1.25-2.5 grams per day for 4 months altered their body's fatty acid profiles so much that their white blood cell telomeres remained much longer. than people who didn't use it.
Fish oil promotes he althy joints
If you occasionally suffer from acute pain after strenuous exercise or chronic joint pain caused by gout or arthritis, you can alleviate your condition with the help of fish oil. The individual components of this product are part of the joint lubrication, in addition, it has an anti-inflammatory effect and is able to balance the ratio of Omega-3 and Omega-6 fatty acids. For these reasons, this product is effective in relieving pain symptoms.
Fish oil stimulates muscle growth
Omega-3 fatty acids - EPA and DHA accumulate in the phospholipid bilayer of the cell membrane. Their presence in sufficiently large quantities can stimulate muscle growth. According to scientific data, omega-3 fatty acids promote protein synthesis and reduce the rate of protein degradation, which is an excellent combination of factors for gaining muscle mass.
Fish oil can prevent heart attacks
Cardioprotective effect is one of the most important properties of this product. Clinical studies have shown that omega-3 fatty acidsacids prevent high cholesterol levels by reducing systemic inflammation and balancing blood pressure.
Fish Oil Promotes Brain He alth
A significant proportion of the brain is chemically omega-3 fatty acids. By including fish oil in the diet, many cognitive disorders (depression, psychosis, attention deficit disorder, dementia, and neurological disorders) can be prevented. Omega-3 fatty acids protect brain cells from stress and inflammation, which helps maintain memory, optimal hormone secretion and support the functioning of the nervous system. Scientific studies have shown that taking this drug can improve the condition of patients with Alzheimer's disease.
Fish oil promotes weight loss to maintain optimal weight
At first glance, this statement sounds implausible: everyone knows that fatty foods do not make you lose weight. Some people who are trying to lose weight eliminate such foods from their diet altogether. This approach will not benefit either he alth or figure, because without these substances the body is not able to absorb fat-soluble vitamins. Even with the most rigid diet, you still need to eat fats. But to obtain the effect of dietary nutrition, it is necessary to control their composition. The best option for losing weight is that 90% of the fats in food should be unsaturated Omega-3 and Omega-6 fats, that is, exactly those that are rich in fish oil.
Omega-3 fatty acids are capable ofspeed up metabolic processes and destroy newly formed fat cells. In addition, fish oil helps to increase the level of the hormone leptin, which is involved in the onset of hunger and controls the consumption of adipose tissue accumulated in the body.
This means that taking this drug can reduce the amount of subcutaneous fat, which leads to weight loss and the appearance of relief muscles.
However, it should be remembered that fish oil itself is ineffective for weight loss. You won't get a beautiful body lying on the couch. In order to see the result, you need to control your diet and exercise.
Fish oil: instructions for use
Adults are advised to consume 1-3 g of fish oil per day. It is best to take the drug after a meal.
Who can fish oil harm?
Instructions for use prohibits the use of this dietary supplement for the following groups of people:
- having liver disease;
- suffering from kidney failure;
- active TB patients;
- who are allergic to seafood;
- suffering from bipolar disorder;
- who have been implanted with a difibrillator (a device that prevents irregular heartbeats);
- Suffering from hypervitaminosis, you need to carefully choose fortified fish oil.
Instructions for use contains information about the composition of the product. The choice of drug should be made depending on thewhat vitamins are in fish oil.
Who should use fish oil with caution?
Instructions for use recommend that those who are undergoing an anicoagulant therapy do not take the drug without the knowledge of the attending physician.
If you want to live a long and he althy life, include fish oil in your diet. Moreover, modern technologies allow it to be produced in capsules, which saves us from the most unpleasant property of this product - its taste.
