Fish oil is a liquid oily substance with a characteristic unpleasant taste and smell. It is possible to enrich your diet with this useful product by eating fish or 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 sharks and swordfish, can also be high in fish oil. However, they are not recommended to be consumed as they are located in the upper part of the food chains and can accumulate various toxic substances - for example, mercury, PBH, chlordane and dioxins. It is interesting that the fish themselves, which are a source of fish oil for us, are not capable of producing it on their own. Fish gets omega-3 fatty acids by eating microscopic algae or plankton.
What does fish oil consist of?
Fish oil is a mixture of various and fatty acids:
- saturated palmitic;
- monounsaturated oleic;
- polyunsaturated linoleic, arachidonic (belong to the group of polyunsaturated Omega-6 fatty acids);
- polyunsaturated Omega-3 acids - docosapentaenoic, eicosapentaenoic, docosahexaenoic.
Also in small quantities it contains some other substances.
The main value for the human diet are polyunsaturated omega-3 fatty acids. They participate in the formation of cell membranes, mitochondria, connective tissues and the myelin sheath of brain neurons.
The content of fat-soluble vitamins A and D is high in fish oil. What kind of vitamins are contained in fish oil and in what quantity is influenced 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 processes of hair and nail growth, the formation of tooth enamel, affects the work 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, experiencing stress or are subject to nervous tension, it will be useful to increase the dose of vitamin A. Also, this vitamin is vital for pregnant and breast-feeding women, those whose work is associated with loads on the visual analyzer, as well as people suffering from diseases of the liver, pancreas and intestines. In infectious diseases, the amount of vitamin A also needs to be increased.
It is important to know that in order for the body to take advantage of vitamin A, it must be consumed 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. People who are deficient in vitamin A heal the wounds more slowly, the skin peels off, and a rash appears on it. All this leads to its premature aging. In addition, in such people, susceptibility to various infections increases, performance deteriorates, dandruff appears, tooth enamel is destroyed. Vitamin A deficiency is detrimental to eye function. Visual acuity decreases, the eyes adapt worse to poor lighting (the so-called "night blindness"), there is a sensation of sand in the eyes, conjunctivitis may develop. With a lack of vitamin A, a person loses his appetite, an unhealthy thinness appears. Inclusion of fish oil in your diet will help you avoid all these unpleasant problems.
Vitamin D is needed for the absorption of phosphorus and calcium, so the condition of the 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 insufficient amounts of vitamin D, 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 together with fish oil is a very good idea. Interestingly, for the first time, Vitamin D was isolated from fish oil, or more precisely, from tuna fat.
What is fish oil?
The composition of fish oil may vary depending on the type of fish from which it was isolated. The preparation of the best quality is obtained from the tissues of cold-water fish - salmon, mackerel, sardines, anchovies and herring. These fish contain the largest 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 quality criterion for a drug: the healing properties possessed by fish oil depend on it. The composition of the vitamins contained in it also varies from the species of fish and the specific tissue from which it was isolated. Most of the fish oil sold in our pharmacies is derived from the liver of fish, which is why it is high in vitamin A.
Fish oil release form
To date, two forms of this biologically active additive are produced : fish oil-oil, packaged in bottles, and fish oil capsules. The capsules themselves are made of 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 is often found with vitamin E (which increases the duration of its storage), calcium, iron, as well as vitamins A, B1, B2, VZ, C, D. Thus, you can additionally enrich your diet with vitamins. Any fish oil that is best for you will benefit your body - choose for yourself. To date, in pharmacies, this drug is presented in a wide assortment. The composition of fish oil in capsules is indicated on the package. We recommend that you carefully read it before use. On the package you can also find recommendations on how to drink fish oil. This information is very important. Some consume, along with other drugs, fish oil. The composition of vitamins added to the product should be considered if you are currently taking any other multivitamin preparations.
How is fish oil good for your health?
The results of many scientific studies confirm the importance of fish oil for a healthy diet. The work 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.
Consider several important reasons that clearly demonstrate how useful fish oil capsules are and why they should be included in your diet.
Fish oil can suppress inflammation
It contains two powerful omega-3 fatty acids - EPA (eicosapentaenoic) and DHA (docosahexanoic), which are involved in suppressing inflammation. By regularly consuming fish oil, a person receives a large amount of these fatty acids. Scientific studies have confirmed that they are able to reduce the inflammatory response caused by lupus erythematosus, rheumatoid arthritis, as well as chronic back pain. Moreover, taking fish oil can prevent the development of these and other diseases caused by chronic inflammation. The Journal of the Federation of American Societies of Experimental Biology in 2008 published the work of researchers who proved that this dietary supplement promotes the natural healing of foci of inflammation and reduces damage to organs caused by it, which reduces the likelihood of developing chronic diseases.
Fish oil can protect against cancer
In 2010, the journal Epidemiology of Cancer, Biomarkers, and Prevention published the work of American scientists who found out how fish oil is beneficial for women. According to their data, the likelihood of developing breast cancer in women who regularly use this product is about 2% lower. A little earlier, in 2001, Lancet magazine published an article stating 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 ends at its ends called telomeres. Telomeres are original “time keepers” of cells. Over time, they shorten, which leads to disruption of the cells and organs consisting of them. Fish oil can protect telomeres from destruction. Scientists from Ohio State University (OSU) found that people taking this supplement in the amount of 1.25–2.5 g per day for 4 months changed the profiles of fatty acids in the body so that the telomeres of their white blood cells remained much longer. than people who haven’t used it.
Fish oil promotes healthy joints
If you suffer from acute pain from time to time after intense training or chronic joint pain caused by gout or arthritis, you can alleviate your condition with fish oil. The individual components of this product are part of the joint lubricant, 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 effectively eliminates 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 contribute to the synthesis of protein and reduce the rate of its 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 acids prevent cholesterol levels by lowering systemic inflammation and maintaining blood pressure balance.
Fish Oil Promotes Brain Health
A significant proportion of the brain by its chemical nature is omega-3 fatty acids. By including fish oil in your diet, you can prevent many cognitive disorders (depression, psychosis, attention deficit disorder, dementia, and neurological disorders). Omega-3 fatty acids protect brain cells from stress and inflammation, which helps preserve memory, the optimal level of hormone secretion and support the functioning of the nervous system. Scientific studies have shown that taking this drug can alleviate 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 they do not lose weight from fatty foods. Some people trying to lose weight generally exclude such food from their diet. This approach will not benefit either health or figure, because without these substances the body is not able to absorb fat-soluble vitamins. Even with the toughest diet, you still need to consume fats. But to obtain the effect of dietary nutrition, it is necessary to control their composition. The best option for losing weight - 90% of food fats should be unsaturated Omega-3 and Omega-6 fats, that is, those that are rich in fish oil.
Omega-3 fatty acids can accelerate 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 fat 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 muscle relief.
However, it should be remembered that fish oil itself for weight loss is ineffective. Lying on the couch you won’t get a beautiful body. 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 to 3 g of fish oil per day. It is best to take the drug after eating.
Who can harm fish oil?
Instructions for use prohibit the use of this biologically active additive to the following groups of people:
- having liver disease;
- suffering from kidney failure;
- active tuberculosis;
- allergic to seafood;
- suffering from bipolar disorder;
- with which the diffibrillator was implanted (a device that prevents irregular heartbeats);
- suffering from hypervitaminosis, it is necessary to carefully select fortified fish oil.
Instructions for use contain information on the composition of the product. The choice of drug should be made depending on what vitamins in fish oil are contained.
Who should use fish oil with caution?
The instruction for use recommends that those taking a course of anticoagulant therapy do not take the drug without the knowledge of the attending physician.
If you want to live a long and healthy life, include fish oil in your diet. Moreover, modern technologies allow it to be released in capsules, which saves us from the most unpleasant properties of this product - its taste.