Everything About Fish Oil
You can find only a few supplements on the market which offer as many health benefits as fish oil does. No matter who you are, it is almost certain you will gain a lot of benefits from it. No matter whether you are looking to maximize fat loss and muscle building, or you are simply looking to take the primary pathway to optimal health, fish oil is the best supplement that you must be adding to your everyday diet.
So, What Is Fish Oil?
The two kinds of omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) are basically known as fish oil. These omega-3 fats are mostly found in fishes, that is the reason fish oil is believed to be the best and cheapest source of these omega-3 fats. The ratio of omega-3 and omega-6 fatty acids are equal in the body (1:1), the fish oil provides a variety of benefits when augmented, particularly for the omega-3 fatty acids are required. The usual diet (red meat, eggs and etc) are high in omega-6 fatty acids, the fish oil is recommended to balance the ratio of omega-3 and omega-6 fatty acids in the body.
Top Benefits Of Fish Oil
There are a plethora of health benefits of fish oil. We have concrete evidence for some benefits, while others are still under studies. While the exact number of benefits fish oil and its supplements have to offer may vary depending on the source, we all can agree that there is something for each and everyone to benefit from. Whether it is for heart health, brain health, or boosting your overall mood & appearance, you can find anything and everything in fish oil to use on a daily basis.
Fish oil works essentially with eicosanoids (the signaling molecules). A relevant ratio of omega-3 and omega-6 fatty acids will influence which eicosanoids will be released in response to stress. The fish oil also works great in reducing the triglycerides in people who have high triglyceride levels. Fish oil also increases cholesterol, so the appropriate use of fish is recommended when used for triglyceridemia.
The fish oil is also known as EPA, Eicosapentaenoic Acid, Docosahexaenoic Acid, Omega-3, Omega-3 Fatty Acids and N-3 Fatty Acids.
What are EPA and DHA
EPA and DHA stand for eicosapentaenoic acid and docosahexaenoic acid, these fatty acids combined are omega-3 fats, these fatty acids are mostly found in cold water fish. EPA and DHA are highly unsaturated fats as they contain six and five double bonds on their structural chains. EPA and DHA are the essential nutrients and supports the healthy functions of brain and retina. DHA acts as a building block of tissue in the brain and retina of the eye, which helps in forming neurotransmitters such as phosphatidylserine, which is important for brain functions.
Fish oil can reduce blood clotting, so be careful while consuming it when you’re already on the blood-thinning medications like aspirin, warfarin or clopidogrel.
Heart Disease
Heart disease has become the leading cause of deaths worldwide. According to the studies, it has shown that the people who consume fish oil as a part of their meal have much lower rates of heart disease.
- The fish oil can increase the levels of HDL cholesterol, while it does not help in reducing the LDL cholesterol.
- It can lower the triglycerides by almost 15-30%.
- Even a small dose can help in reducing the blood pressure for those who have high blood pressure.
- It prevents the plaque from forming in the arteries and cause harden to them, it also makes arterial plaques more stable and safer.
- It may also reduce the fatal arrhythmia events in people who are at high risk. Arrhythmia is abnormal heart rhythms that can cause heart attacks in some cases.
While fish oil can improve the many risk factors for getting heart disease, is it not said that it can prevent heart attacks.
Asthma
Asthma is a lung disorder that can cause swelling in lungs which may lead to shortness of breath. Asthma is becoming much more common in infants. A study combining the results of other eleven studies which involved nearly 100,000 people have found that a mother’s intake of fish or omega-3 could reduce the risk of asthma in children by 24-29%. The consuming of the fish oil by pregnant mothers can reduce the risk of allergies in infants. It is said that the higher intake of fish or fish oil during pregnancy may reduce the risk of childhood asthma and allergies.
Obesity
Obesity can particularly increase the risk of other diseases like heart disease, type 2 diabetes, and cancer. The consumption of fish oil may improve body composition and heart disease risk factors in obese people. The consumption of fish oil in combination with diet or exercise can help you lose weight. The fish oil can help reduce waist circumference and also help to reduce the weight gain when combined and consumed with other weight loss methods.
Autoimmune Disease
This disease can cause abnormally over activity or low activity of your immune system. In some cases of immune system’s over activity, your body attacks and damages its own tissues which cause autoimmune diseases. Your immunodeficiency diseases decrease your body’s ability to fight invaders. This, in a result, causes vulnerability to infections.
Arthritis
Common arthritis symptoms are pain and stiffness that are usually caused by degenerative arthritis otherwise called as osteoarthritis. There are more than 100 types of arthritis such as gout and rheumatoid arthritis. It is necessary for a diagnosis in order to develop your treatment plan. Plenty of people have found fish oil to be a natural remedy and it is extremely effective for arthritis and different types of joint pain. Also, this can be traced back to the potent anti-inflammatory properties which are found in fish oil.
Depression Post Delivery
DHA and EPA have shown to decrease and be effective in elevating depression in the cases where women lacked Omega-3 as well as Omega-6 fats. Here the positive effects on brain and eyes function have translated in mommy’s taking fish oils in order to produce children with enhanced eye and hand coordination.
Pregnancy
According to a recent research fish oil is very beneficial amid pregnancy due to its DHA compound, that helps in the development of the brain and eyes. Omega-3 and Omega-6 fats have also shown to help in the reduction of premature births, miscarriages, and low birth weight.
Fertility
A recent research has shown boars with diets rich in fish oil had enhanced their healthy sperm count. Even though it varies person to person, the benefits of fish oil when it comes to fertility are certainly worth investigating further. So many people have claimed it to be the reason for their drastic increase of fertility when they start to consume fish oil.
ADHD
Hyperactivity, inattention, restlessness, as well as impulsive behavior, are all the common symptoms of ADHD. So, before throwing your kids on heavy medications such as Adderall, just try adding fish oils to their diet. Fish oil has been proven to be effective on ADHD due to the effects of it on brain function. 60% of our brain is composed of fats. And the most amounts being polyunsaturated Omega-3 as well as Omega-6 fatty acids.
Cholesterol Level Support
Having fish oil supplements in your diet results in healthier cholesterol ratios. Just by adding 3 to 6 grams of fish oils promote healthy LDL and HDL ratios.
Diabetes
A study published by Brain Research has shown that fish oils can’t only help in reversing the root causes of type 2 diabetes oxidative stress, but it also showed effects on reducing the cognitive deficit by safeguarding the hippocampus cells from destroying.
Alzheimer’s Disease
The fatty acids in the Fish oil are vital for our brain function. So without a doubt, Omega-3 and Omega-6 fatty acids prevent brain atrophy as well as a cognitive decline in older adults.
Improved Immunity
Fish oil supplement aids in boosting your immune system by keeping your immune system regulated and fighting off common colds, flu and coughs. Omega-3 and Omega-6 fatty acids have shown to be greatly effective in controlling the amount of eicosanoids and cytokines in your body.
Weight Loss
It has also been proven to be effective in helping to weight loss. Also, greater weight loss has been shown in adults who take fish oil supplements throughout their weight loss program compared to those who did not take fish oils. The majority of gym rats and bodybuilders swear by fish oils in the tighter skin and improving blood circulation after weight loss. Though there is not a direct correlation between the 2, it is definitely worth it to note the praise that it has received by millions of users globally.
Anti-Inflammatory
Inflammation refers to the immune system’s way of fighting infections and treating injury to the body. The fish oil is anti-inflammatory which helps to treat diseases that involve chronic inflammation. In stressed or obese people, fish oil can reduce the production of inflammatory molecules called as cytokines. The consumption of fish oil can also reduce joint pain, stiffness and rheumatoid.
Study On Cancer
Scientific studies have found that fish oil will be able to help prevent as well as kill various cancers such as prostate, colon, and breast cancer. The research not only has proven that it makes traditional cancer drugs more effective, but it is also an effective stand-alone therapy when it comes to natural cancer treatment.
A review published in 2013 looked at prostate cancer prevention and omega-3 polyunsaturated fatty acids. Also, the researchers concluded that there is a great deal of evidence suggesting that omega-3 fatty acids have antiproliferative effects – means they can inhibit cancer cell growth in humans. In addition to that, the direct effects on cancer cells as well as indirect anti-inflammatory effects on the immune system fighting cancer can contribute to the ability of omega-3s to inhibit the growth of the tumor.
Study 2
A group out of India conducted a scientific study that is later published in Cancer Chemotherapy and Pharmacology based on the premise – “fish oil rich in Omega 3 polyunsaturated fatty acids has been preferred to chemo sensitize tumor cells to the anti-cancer drugs. This study found the 5-Fluorouracil (5-FU) to treat colorectal cancer along with fish oil increased the survival rate in animals. Also, the researchers found that the fish oil treats hematologic depression, with gastrointestinal, renal and hepatic toxicity caused by the 5-FU.
Study On cardiovascular Disease
According to Cardiovascular Research Institute in Maastricht in Netherlands, the Epidemiological studies show that replacing your fat with carbs may even be worse as well as that various polyunsaturated FA have beneficial rather than detrimental effects on cardiovascular disease outcome. This includes fish-oil FA with the anti-inflammatory properties, that can help prevent as well as reverse plenty of heart diseases. Also, studies have also found, omega-3s from fish oil are associated with the improved survival rates for the heart attack victims.
The consumption of Fish oil helps support the levels of serotonin in your body, and that is often termed the feel-good hormone. Typically, you will reap the benefits of serotonin after eating a heavy carbs meal, which is what puts you in a peaceful and relaxed state. For this very reason, people typically crave high-carb foods when they are depressed or stressed.
As you can see, the fish oil supplements offer a plethora of benefits. Fish oil is not necessarily going to help you build muscle at an accelerated pace, but it can indirectly help support the quality of your workouts. Supplementing with fish oil will enhance your health overall, and that is the key to pursuing a healthy lifestyle over a longer period of time!
Study On Mental health
The Cochrane Systematic Review in 2008 found that the omega-3s were an effective treatment therapy for depressed people but not the one’s having manic symptoms in bipolar disorder.
A Meta-Study in 2009 found that the less depressive symptoms have been experienced by the patients taking omega-3 supplements with higher EPA: DHA ratio.
A Meta-Analysis of PubMed articles about fish oil and depression from 1965 to 2010, in 2011 researchers found that nearly all treatment results observed in the published literature should be attributable to publications.
A Meta-Analysis of eleven trials in 2014, conducted respectively on the patients with a diagnosis of major depressive disorder (MDD), the study concluded that the use of omega-3 is very effective in patients with those who diagnosed with the major depressive disorder and also on the depressive patients without any diagnosis of MDD.
How to Appendage With Fish Oil
While eating 1-2 portions of oily fish per week is preferable, you can consider taking fish oil as a supplement. These are the things to consider while taking fish oil supplement:
Dosage:
Depending on your age and health, the EPA and DHA dosage may vary. The World Health Organization recommends a daily consumption of 0.2-0.5 grams of combined EPA and DHA. It will be necessary to increase the dosage if you’re pregnant, nursing or at the risk of a heart disease. Choosing the fish oil which provides at least 0.3 grams or 300 mg of EPA and DHA per serving is recommended.
Fish oil comes in a number of forms which includes ethyl esters (EE) (which are not absorbed by the body), free fatty acids (FFA), reformed triglycerides (rTG) and phospholipids (PL).
Concentration
Most of the supplements contain up to 1,000 mg of fish oil but only 300 mg of EPA and DHA per serving. Read the label carefully and choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of the fish oil.
References
- https://draxe.com/fish-oil-benefits-
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096360/
- http://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467
- https://www.drugs.com/fish_oil.html
- https://authoritynutrition.com/13-benefits-of-fish-oil/
