Fish oil is one of the most hyped nutritional supplements, which is believed to be an exceptional healing product with incredible properties. Fish oil consists of fatty acids better known as omega-3 fatty acids.
These omega-3s are of 2 types - EPA and DHA. DHA is an abbreviation for docosahexaenoic acid, which cannot be synthesized in the body, but is indispensable for the cerebral cortex, sperm motility and the retina of the eye. EPA stands for eicosapentaenoic acid, which is also particularly important to the body, because it is needed for the synthesis of chemicals involved in blood clotting and anti-inflammatory processes.
Fish oil contains high amounts of vitamins A and D. Our body is known to synthesize vitamin D when exposed to sunlight. This vitamin plays a key role in the functioning of the cells of the body and due to the modern lifestyle, it can be said that more and more people are suffering from a deficiency of the vitamin due to the less and less time they spend in the sun.
Vitamin D deficiency can cause a number of symptoms such as nervousness, fatigue, depression, low libido. Vitamin A is an important antioxidant that fights the harmful effects of free radicals. It is the presence of vitamins A and D, as well as omega-3 fatty acids that make fish oil so valuable and sought after.
Benefits of fish oil
The beneficial properties of fish oil are extremely numerous. The human body needs a daily dose of important minerals, vitamins and beneficial fatty acids to function properly. It is precisely because of fish oil that it is one of the most suitable supplements that can enrich the daily menu.
First of all, fish oil takes care of the health of the cardiovascular system. This reduces the risk of heart disease and successfully helps control high blood pressure. The omega-3 fatty acids contained in the oil make the vessels more elastic and prevent the appearance of slags. According to a number of specialists, fish oil can reduce the risk of ischemic heart disease and stroke. One of the main health benefits of the oil is cholesterol control.
Fish oil is recommended in the prevention and treatment of diabetes. The healthy fats in the oil help control insulin production and thus prevent insulin resistance. Regular intake of fish oil also helps with diseases related to diabetes, such as kidney problems.
Fish oil helps burn fat faster. Omega-3 fatty acids are used by the body as energy, which in turn allows the burning of more body fat. For optimal results, the intake of the oil must be combined with a proper diet.
Fish oil is an excellent way to improve concentration and memory. It is an excellent nutritional supplement that supports cognitive brain function. Fish oil supports the production of the hormones estrogen and progesterone. Some studies indicate that it has beneficial effects on the testicles and ovaries.
According to research, regular intake of fish oil can reduce the risk of breast cancer. It makes bones stronger because the omega-3 acids in the oil are an extremely important component for maintaining bone density and a healthy bone system.
Fish oil reduces the symptoms of osteoarthritis by reducing cellular inflammation and protects the joints by soothing inflammatory processes. It is believed that fish oil can protect a person from the onset of depression.
Fish oil is a valuable assistant and in beautification. It makes the skin healthier and more beautiful, protects it from acne. Omega-3 fatty acids are a powerful antioxidant and have anti-inflammatory effects on the skin as well. In addition, the oil maintains the elasticity and moisture of the skin. It also regulates the production of sebum, thus reducing the accumulation of dead cells, which is provoked by various impurities and external influences.
Quality fish oil is among the supplements that are recommended to strengthen the health of the liver as well as to improve its functions. Some experts are even of the opinion that good fish oil can help the healing process of hepatitis C. However, one must be very careful here, because the intake of higher doses of fish oil can cause negative consequences on the liver.
The intake of fish oil is recommended for problems with the thyroid gland, because the supplement helps to reduce the inflammatory processes in the gland. Fish oil has an anti-inflammatory effect and in case of inflamed gums and the presence of periodontal disease.
Experts say the fatty acids in fish oil, especially omega-3s, are important for brain development, both during fetal development and postnatally. DHA, or decosahexaenoic acid, from dietary sources is required for optimal functional maturation of the retina and visual cortex. The researchers explain that visual acuity and mental development appear to be enhanced by supplemental DHA intake.
Experts say that DHA accumulates rapidly in the brain during pregnancy and early childhood and that the presence of DHA through transfer from maternal "reserves" influences the extent to which this essential fatty acid is incorporated into neural tissue.
DHA consumption leads to many positive physiological and behavioral effects, including effects on cognition, yet the modern diet is poor in DHA.
The other essential omega-3 fatty acid found in fish oil, EPA (eicosapentaenoic acid), has anti-inflammatory effects that may protect the brain from degeneration with aging.
Capsules or liquid fish oil to choose?
Both capsules and liquid fish oil are beneficial for health, but the oil is especially indicated for people who have trouble swallowing pills.
When you think of fish oil supplements, these yellow capsules usually come to mind. However, it is worth remembering that these capsules are a relatively recent invention and that in the past fish oil was administered in liquid form.
An advantage of the capsules is that they make it easier for scientists to standardize the omega-3 doses used in research. In addition, over time, the capsules facilitate the process of obtaining a consistent daily dose, since in the past liquid fish oils were difficult to accurately measure. Fish oil capsules are also easy to take and travel with, because they don't need refrigeration, don't leave greasy stains with their texture and fit into many people's routines.
Fish oil administered in liquid form can effectively balance the microbiome. It is preferred by people who cannot swallow tablets and capsules. The oral cavity contains a unique ecosystem of about 700 different types of bacteria. This oral microbiome is deeply implicated in our relationship with disease. For example, new research shows that the same bacteria that causes periodontal disease (a common gum infection) appears to play a role in the onset of Alzheimer's disease and others.
We already know that omega-3 fatty acids have beneficial effects on the microbiome, increasing bacterial diversity and having beneficial antimicrobial effects on certain bacterial strains. In cellular studies, scientists also found the antibacterial effects of omega-3 on Porphyromonas gingivalis, the culprit of periodontal disease.
Therefore, if you take a liquid formulation of fish oil, it comes into direct contact with the oral cavity and its mucosa, increasing the likelihood that the oil will have a beneficial effect on these bacteria.
Fish oil side effects
Although fish oil is credited with countless health benefits, people still need to be careful. Driven by the desire to cure or prevent a health problem, some people may overdose on the oil. This overdose is dangerous for pregnant women, diabetics, people prone to bleeding, people with heart failure, as well as those who have allergy to fish products.
If the fish oil is of poor quality, the risk is even greater. Stomach problems, liver overload, heartburn, diarrhea, general discomfort, presence of blood in the urine, high levels of bad cholesterol and blood sugar may occur.
Daily intake of fish oil
The label usually states what the recommended daily dose is - usually 1-2 capsules, 2-3 times a day during meals. The reception lasts about a month. However, it is best to consult a specialist to avoid unwanted complications.
Fish oil should not be taken on an empty stomach, because it can disrupt the digestive processes. Taking fish oil in combination with other dietary supplements should also be discussed with a doctor.
How to recognize quality fish oil
To avoid any health problems and complications from fish oil, anyone who wants to start taking it should first consult their personal doctor. Recognizing the quality of fish oil is also important, but how to choose among such a wide choice available on the market?
First of all, the leaflet of the fish oil should be read carefully. The quality one has an omega-3 content in the range of 300-700 mg in 1 gram of oil. If the label lacks this information, as well as the inscription that the oil is molecularly refined, then it is highly likely that the product is of low quality.
Another guide is the price - if the oil is too cheap, then the raw materials used to make it are not of good quality. The overly strong capsules of the oil, on the other hand, are perhaps intended to cover up the smell of rancidity.