Is fish oil good, what are the health benefits of fish oil?

The American Heart Association (AHA) recommends that people eat fish (especially cold, fatty, fatty fish) at least twice a week. Salmon, mackerel, herring, sardines, lake trout and tuna are especially high in omega-3 fatty acids. While foods are the best way to get omega-3s into your diet, fish oil supplements are also available for those who don’t like fish.

Fish oil is rich in omega-3 which is a heart-healthy fatty acid, fish oil has been scientifically shown to lower blood fats, reduce inflammation and reduce symptoms of diseases like rheumatoid arthritis. Let’s find out the health benefits of fish oil right here!

What is fish oil?

Fish oil is an oil extracted from the tissues of oily fish such as mackerel, salmon, tuna, sardines, herring, whale, … to make functional foods. Fish oil contains omega 3 fats, also known as n-3 fatty acids. Our bodies can synthesize saturated fatty acids, but none of the enzymes can attach themselves to the right places to make omega 3. In other words, our bodies do not produce omega 3 on their own. , so it is necessary to supplement this substance from the outside.

Fish oil contains 2 types of omega 3: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are acids that play an important role in metabolism . The Omega 3 fish oil tablets also add vitamin E to prevent spoilage, and other vitamins such as A, B1, B2, B3, B6, C, D and essential minerals such as calcium, iron, zinc,…

Health benefits of fish oil

Reduce the risk of heart disease

One of the top benefits of fish oil is that it has a positive effect on cholesterol levels in the body, in other words, fish oil reduces “bad” cholesterol levels.

The omega-3 and omega-6 fatty acids contained in fish oil have the potential to reduce the risk of heart disease , as it provides the right amount of fat, which “dissolves” the plaque inside the arteries and lowers blood pressure. .

Cancer prevention

Fish oil has been shown to be effective against three common forms of cancer: breast, colon and prostate cancer. Omega 3 helps nourish normal healthy cells that do not mutate into cancerous masses and prevent useless cell growth.

Balance cholesterol levels

Fish oil has a remarkable effect on helping to balance cholesterol levels . The presence of EPA and DPA acids in most high-quality fish oil supplements helps balance cholesterol.

Support weight loss

Eating fish can help treat high blood pressure and obesity. An Australian study found that a weight loss diet is very effective if you regularly include fish.

Enhance eye health

DHA is a form of omega 3 acid that plays an important role in the structure of the retina of the eye to help children develop the nervous system and vision. When you do not add enough DHA to your body, you will be at risk of eye diseases such as nearsightedness, farsightedness, blurred vision, etc., which often appear in young children and the elderly.

Skin beauty

Omega 3 is not only good for health but also has a beauty effect. Take an omega 3 fish oil supplement to own bright white skin. Healthier and brighter skin : Regular supplementation of Omega 3 fish oil will provide essential nutrients to nourish the skin from the inside, so that the skin will be healthy and rosy. Besides, it also helps to remove dead skin cells, bring youthfulness, reduce dark spots.

Slow down the aging process

Omega 3 also has the ability to prevent oxidation, remove agents that destroy collagen, prevent the formation of wrinkles and crow’s feet.

Immune system is improved

In many countries, polyunsaturated acids are added to foods such as butter or margarine, as an additional source of omega-3s contained in fish oil, which stimulates prostaglandin production. They make the immune system stronger and help the body deal with infections better.

Reduce liver fat

Fatty liver is a common disease that affects many people. If not treated in time, it will lead to chronic diseases and cause many complications that adversely affect health.

To prevent and treat fatty liver disease, supplement with Omega 3 fish oil. Because omega 3 helps reduce inflammation, reduce fat in the liver, and improve disease status.

Is fish oil good?

Fish oil has great benefits in improving health. However, using too much fish oil actually does more harm than good.

Increased blood sugar

High doses of omega-3s can stimulate gluconeogenesis, which contributes to long-term elevations in blood glucose levels . However, only at very high doses can it affect blood sugar, in fact there are studies that show that using a dose of 3.9g EPA and 3.7g DHA does not have any effect on blood sugar. (EPA and DHA are the two main forms of omega-3.)

Bleed

Bleeding gums and nosebleeds and 2 of the signs of side effects of taking too much fish oil . A review of 52 studies found that fish oil may help reduce the risk of blood clots in adults, but in turn increase the risk of bleeding.

For this reason, it is recommended that you stop taking fish oil before surgery and talk to your doctor before taking supplements if you are taking anticoagulants such as warfarin.

Lower blood pressure

Fish oil has been shown to lower blood pressure. This effect is beneficial for people with high blood pressure, but it can lead to serious problems for people with a history of low blood pressure. Fish oil can interact with medications that lower blood pressure, so it’s important to discuss this with your doctor if you’re being treated for high blood pressure.

Diarrhea

This is one of the most common side effects associated with fish oil use, and is especially common when used in high doses. In fact, one report found that diarrhea was the most common adverse side effect of fish oil, alongside some gastrointestinal symptoms such as bloating.

Vitamin A poisoning

Some omega-3 supplements are also high in vitamin A, which can be toxic if consumed in large amounts. For example, 1 tablespoon of about 14g of cod liver oil gives you 2.7 times your daily vitamin A needs, with just 1 serving. Vitamin A poisoning can lead to headaches, dizziness, nausea, joint pain, and skin irritation. Over time, this can lead to liver damage and even liver failure in some cases.

Fish oil dosage is good for health?

Less than 5000mg of omega-3 in a day is considered safe, if you experience unwanted symptoms, reduce the dose or switch to other food sources.

Supplementing with omega 3 nutrients with fish oil will help the body reduce the risk of these diseases. Take fish oil to enhance and maintain a best health. However, too much of anything is not good, using too high a dose actually does more harm than good.

In addition to using fish oil tablets daily, you can also supplement Omega 3, DHA, EPA naturally through daily meals by using foods such as fish, or cooking oil extracted from fish.

Source: Webmd

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