HI EVERYONE THIS ARTICLE IS ABOUT FISH OIL.IN THIS YOU WILL BE GIVEN AN IDEA ABOUT FISH OIL,ITS SUPPLEMENTS AND ITS EFFECTS.
SO LET’S GET STARTED….
WHAT IS FISH OIL?WHAT’S ABOUT IT?
Fish oil is an oil derived from tissues of an oil fish.These are the fishes which have oil in their tissues and in belly cavity around the gut.these fish oils contain the omega-3 fatty acids EicosaPentaenoic Acid(EPA) and DocosaHexaenoic Acid(DHA) which are known to reduce inflammation in the body and important to heart health,when incorporated into the body they go into cell membrane and help support flexibility.
SO WHAT IS THE AMOUNT OF OMEGA-3 FATTY ACIDS (EPA AND DHA) DO WE NEED???
The FDA says it is safe to take up to 3000mg of omega-3 i.e EPA and DHA per day.But note that a 1000gm pill typically contains only 300mg of omega-3,So 10 such pills amount to 3000 mg of omega-3. According to european food safety authority’s panel on diabetic products,Nutrition and Allergies,supplementation of 5 grams of EPA and DHA combined doesn’t pose any safety concern for adult.
Actually our body makes most of the fats that it needs but not in the case of omega-3 fatty acids.we can get them by foods or by supplements.
IF WE CAN GET OMEGA-3 BY FOOD THEN WHY SUPPLEMENTS???
Now consider the fishes like sharks,swordfish,tilefish and albacore tuna,these contain high omega-3 fatty acids but these also accumulate toxic substances because of biomagnification.United States Environmental Protection Agency recommends limiting consumption of fish species like albacore tuna,shark,king mackerel,tilefish and swordfish etc as the contain high levels of toxic contaminant mercury.
Now coming to supplements a report by the Harvard Medical School studied five popular brands of fish oil and they found that they have negligible amounts of mercury,suggesting either that mercury is removed during the manufacture of purified fish oil or that fishes used in the preparations are mercury free.So one need to just find a good branded fish oil.that’s all it takes!!!!!
Many of us know that fish oil is beneficial to heart health but what you might not know is that its benefits may impact many things from city living and bone density to fat burning and brain power.So here are the benefits that you might not know about fish oils:
Reduces the signs of osteoarthritis:
According to a University of bristol study,fish oil significantly reduced the signs and symptoms of osteoarthritis.Guinea pigs which naturally develop osteoarthritis when given Omega-3 rich diets reduced the disease by 50% when compared to those who ate standard diets.
Reduces the signs of aging:
Growing evidence suggests that telomere shortening (the DNA at the end of your chromosomes) could be the sign of aging.A 2010 study uncovered a link between blood levels with fish oil and rate of telomere shortening for 5 years suggesting an explanation for protective effects of omega-3 acids in patients.
Improves the effects of exercise:
University of South australia studied the effects of diet and exercise on the body,they found fish oil supplements and exercise made a powerful fat loss combination.During the study,overweight and obese adults with metabolic syndrome took fish oil with omega-3 daily in combination with moderate aerobic exercises 3 times a week for 12 weeks.Body fat stores,particularly abdominal fat were significantly reduced.
Boosts brain power and memory:
Researches found positive association between fish oil supplements and cognitive functioning as well as differences in brain structure between nonusers and users of fish oil supplements.brain of the users showed better functioning.In a rat study the association between fish oil and brain volume in 2 critical areas (cerebral cortex and hippocampus) utilized in memory and thinking is shown.
Improves bone health:
When it comes to maintaining bone density,calcium,vitamin D and magnesium shouldn’t be your only supplements.The omega-3 acid DHA is essential for optimal bone health.Researchers compared the effects of omega-6 DPA and omega-3 DHA in the growth of long bones in rats.The results showed more bone mineral density when compared to the rats fed with omega-6.
Protects from Air pollution:
Air pollution!!! Many of you may wonder how,But it is true.many of the experiments conducted on Placebo yielded positive results that it can contain air pollution.But our contender beats this,According to 2012 study 29 healthy,middle aged adults received either 3g of fish oil or placebo daily for 4 weeks and then exposed to unclean air for 2 hours.Then those who took fish oil showed positive effect compared to those who took placebo. WOW!!! Isn’t it.
In 2013 The European Journal of Neuroscience published a study showing that fish oil reversed all anxiety like and depression like behavior changes.this is an interesting study as it stresses the importance of supplementing with fish oil at critical periods of brain development.that is why it ss recommended giving fish oil to the kids from early so that they won’t develop depression in later life.
Scientific studies have found that fish oil can help to prevent and kill various cancers,including colon,prostate and breast cancers.Not only has research proven that it makes cancer drugs more effective but it’s also an effective stand alone therapy in natural cancer treatment A scientific review published in 2013 looked at omega-3 fatty acids and prostate cancer prevention.Then they discovered that it has anti proliferative effects,which means that they inhibit cancer cell growth.
There’s more good news when it comes to fish oil and eye health.Fish oil is shown to reverse the age related eye disorders. In march 2014,French researchers evaluated 290 patients with Age related Macular Degeneration (AMD) and they discovered that fish oil intake is very much lower in AMD patients.Due to high DPA and EPA levels in fish oil,it was concluded that this kind of nutritional intervention could especially benefit those at high risk of neovascular age related macular degeneration.A higher intake of polyunsaturated fats like those in fish oils have also been linked to reduce the level of cortical cataracts.
(WHICH ARE RARE)
Change in taste
Difficulty in having stool
And the most common thing is fish oil burps.
So how to avoid this?
These can be avoided by consuming fish oil with food or freezing the capsule before supplementation.Omega-3 fats occur naturally in fish,which when eaten as a food,seldom causes intestinal discomfort.If you take fish oil with food,your body will absorb it better,as your digestive system is turned on to digest a wide variety of nutrients,proteins,carbohydrates and fats in your meal.It is best to eat something,then take your capsules,then eat a little more in order to sandwich your pills in the layers of food.
If side effects persists then it is better to consult a doctor.
HOW SHOULD YOU TAKE FISH OIL???
Use fish oil as directed on the label or as prescribed by your doctor.If it is for medication,don’t use it in larger or smaller amounts or for longer than recommended.
Swallow the fish capsule as a whole.Don’t puncture or open the capsule.fish oil works the best if it is taken with food.Fish oil is only a part of a treatment that also includes diet,exercise and weight control.Store fish oil away from moisture and heat.
WHAT IF YOU MISS A DOSE???
Take the dose as soon as you remember.Skip the missed dose if it is almost time for the next scheduled dose.Don’t take extra medicine to make up the missed dose
Avoid eating foods that are high in fat and cholesterol.Fish oil will not be effective in lowering your triglycerides if you don’t follow your diet plan Avoid drinking alcohol.It can increase triglycerides and may make your condition worse.
FINAL THOUGHTS ON FISH OIL BENEFITS:
Omega-3 fatty acids are essential to our health,But our bodies can’t make them.So we must get them from diet or supplements.
The best fish oil supplements are the ones which are manufactured under strict standards with thorough testing for health hazards contaminants like mercury.
Post supplement fish burps can be avoided by consuming fish oil with foods.
Fish oils can be used for both prevention as well as treatment.
Scientific studies have and continue to back up all the fish oil benefits from eczema to cancer.
BUY RECOMMENDED FISH OIL NOW