- Fish oil provides healthy omega-3 fatty acids EPA and DHA and other key nutrients.
- Eating fatty fish at least twice a week is best but you can fill the gap with supplements.
- Common sources of fish oil are fatty fish including mackerel, herring, sardines, and salmon.
What is fish oil?
Fish oil is derived from the tissues of fatty fish such as salmon, mackerel, herring, tuna, and sardines. It is a source of omega-3 fatty acids, polyunsaturated fatty acids. Of the three types of omega-3s, fish oil provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Cod liver is usually used for supplement forms.
EPA produces chemicals called eicosanoids, which help reduce inflammation. EPA can also help lessen the symptoms of depression.
DHA is essential in brain development and proper brain function.
A third source of omega-3 fatty acids, which is plant-based, is called alpha-linolenic acid (ALA). Chia seeds, pumpkin seeds, flaxseeds, walnuts, and certain oils can be converted into EPA and DHA in the body.
What are the benefits of omega-3s?
Omega-3 fatty acids are important to multiple body processes and have been found to have a range of potential health benefits. They’re known to have a role in helping the brain and aiding in mood disorders.
Omega-3s also play a part in the genetic function, regulate contraction of arterial walls, blood clotting, and inflammation — as they help combat inflammation by supporting the endocannabinoid system, the “master regulatory” system in the body.
Inflammation has been named as the root cause of so many diseases.
Previous researches linked Omega-3s to help in the prevention and treatment of conditions such as asthma, cancer, cognitive decline, depression and other psychiatric conditions, eczema, heart disease, high blood pressure, high cholesterol, high triglycerides, lupus, rheumatoid arthritis and stroke.
The World Health Organization (WHO) recommends consuming at least two 6-ounce servings of fish every week, while the 2015 to 2020 Dietary Guidelines for Americans recommends consuming at least two servings of 8-ounce fish per week.
Some people stick to one type of fish. But experts recommend having more variety can help you cover your bases without getting bored.
When should you take a fish oil supplement?
You don’t have to supplement with fish oil if fish is a regular part of your diet. Consider taking a supplement, if you don’t eat much fish.
Discuss the appropriate form and dosage with your doctor as you may need a different amount. The reason is that you may not actually need to take a fish oil supplement every day to meet your daily needs. Moreover, your doctor can also give you with tips to help you fit that supplement into your routine.
Source: Mind Body Green