fish oil, English is Fish Oil, Mainly from deep-sea fish fat, rich in Omega-3 fatty acids, also contain vitamin A and Vitamin D It is a very important nutrients for health.The concentrated supplements are also one of the most commonly consumed dietary supplements.
Fish oil is a well-known nutritional element that has an important role in the human body’s brain function, cardiovascular, appearance skin state, etc.It is also the most common dietary supplement on container.Whether it is pregnant women or middle-aged and elderly people, it is recommended to supplement must be supplemented.Rapid fish oil.Why does fish oil have such a large group of audiences?
Directory of this article
- What is fish oil?
- What are the effects of fish oil?
- How can the human body supplement Omega-3 if you don’t eat fish oil?
- Who can consider replenishing fish oil?
- Can fish oil be eaten every day?
- When will fish oil take?
- What are the side effects of fish oil?
- Can fish oil and vitamins be taken together?
- Can fish oil and calcium and magnesium supplements be taken together?
- Recommended fish oil
- references
What is fish oil?
Omega-3 fatty acids contained in fish oil are mainly in two forms
- Twenty carbonic acid -EICOSAPENTAENOIC Acid (EPA)
- Twenty-two carbonic acid -Docosahexaenoic Acid (DHA)
The Omega-3 in the plant source is mainly alpha-linolenic acid (ALA) form.
Although ALA is also an essential fatty acid, EPA and DHA have more benefits for health[1] [2]Essence
By edible fish, such as catfish, tuna, phoenix and catfish, etc., you can get high-quality fish oil and the World Health Organization ( Who) It is recommended to eat 1-2 parts a week to get enough Omega-3.
If you do n’t eat fish, you can get enough nutrients by taking fish oil supplements.They are extracted from the fish’s fat or liver and a concentrated dietary supplement.
What are the effects of fish oil?
Fish oil has many benefits to the human body.The main effects of fish oil are shown below:
1.Maintain cardiovascular health
The effective active ingredients in fish oil are proven to effectively improve the following problems:
- The probability of a large number of people who eat fish suffer from heart disease is significantly less than those who do not eat fish.[3]Items
- Effectively maintain the level of high-density lipoprotein cholesterol level in the body, reduce triglyceride content to reduce blood lipids[4]Items
- Reduce the blood pressure value of the people of high blood pressure[5]Items
- To prevent the formation of arteriosclerotic plaques, it can also slow down the aggravation of plaques in the blood vessels with arteriosclerosis[6]Items
- Reduce the occurrence of fatal arrhythmia to avoid causing severe heart disease to cause life risk[7]Items
- It can increase blood flow cycle capacity, reduce platelet aggregation, blood viscosity and fibrinogen, while increasing the deformed ability of red blood cells, thereby reducing the risk of thrombosis[8]Items
It can be seen from the results of the above studies that the frequent use of fish oil supplements can effectively reduce the probability of the disease of such diseases for people with risk of cardiovascular disease.
2.Helps improve certain mental illness
The brain consists of nearly 60% of the fat, most of which are omega-3 fatty acids.Therefore, Omega-3 plays an important role in the normal operation of the brain[9]Essence
Some blood analysis of some patients with severe mental disorders and patients with severe depression show that the Omega-3 content in their bodies is low, and at the same time, there is an abnormal[10] [11]Essence
In clinical studies, it is verified by supplementing sufficient or high-dose fish oil to reduce the chance of high-risk people suffering from mental illness, or improve the symptoms of people who are already in people with mental illness[12] [13]EssenceIt is also proven to improve the symptoms of depression patients to a certain extent in comparative experiments [14] Essence
3.Reduce chronic inflammation to physical damage to the body
The verification of fish oil is reduced to reduce the occurrence of inflammatory cytokines, so that it has anti-inflammatory characteristics[15]This may help treat or alleviate severe diseases involving chronic inflammation, such as obesity, diabetes, heart disease, etc.[16]Essence
Fish oil supplements are also verified that it can significantly relieve joint pain, stiffness and other uncomfortable symptoms caused by rheumatoid arthritis[17]Essence
4.Maintain liver health
When fat accumulates at the liver, it is easy to cause non-alcoholic fatty liver-Non-Alcoholic Fatty Liver Disease (Nafld), which affects the normal effect of liver function.
And fish oil supplements can improve liver function and inflammation, which may help reduce the symptoms of Nafld and the amount of fat in the liver[18]Essence
5.Optimize human development and growth
Because the importance of Omega-3 to the human brain, in the early stage of the formation of the brain, that is, the fetal development stage, it is very important to supplement enough fish oil or omega-3 in pregnant women.
Several years of follow-up studies have shown that pregnant women and breastfeeding mothers supplement enough fish oil to optimize the baby’s hand-eye coordination ability[19], And even the possibility of improving children’s IQ[20]Essence
On the other hand, enough OMEGA-3 intake can also prevent behavior disorders of early life, such as children’s multiple movements, inattention, impulse or aggressiveness, etc., even if these symptoms have occurred, timely supplement Omega in the body Omega-3 content can also be effectively improved[twenty one]Essence
6.Improve skin condition
The human skin contains a large amount of Omega-3, and the metabolism is very strong[twenty two]Omega-3 deficiency will cause excessive loss of epidermal water, and even cause characteristic squamous skin diseases, dermatitis, etc.[twenty three]Essence
7.Improve asthma symptoms
Asthma can cause swelling of the lungs and shortness of breath, and may be in danger in severe cases.In today’s society, asthma is becoming more and more common in infants and young children.Many studies have shown that fish oil can reduce the symptoms of asthma, especially in the early childhood[twenty four]Essence
In a clinical study of nearly 100,000 people, it was found that if the mother obtained enough fish oil or omega-3 intake, the risk of breastfeeding children with asthma can be reduced by 24-29%[25]Essence
How can the human body supplement Omega-3 if you don’t eat fish oil?
The most important nutritional ingredient in fish oil is Omega-3.When you are unwilling to eat fish oil supplements, you can get it through the following food:
A.Phosphorus oil
Phosphorus oil is extracted from Antarctic shrimp.Prawn oil also contains a large amount of Omega-3, and also contains phospholipids and strong oxidants-shrimp picotin and other ingredients.It is a good Omega-3 source[26]EssenceIn addition to shrimp oil, oysters are also good animal Omega-3 sources.
B.seaweed oil
Seaweed, especially microalgae, is an important source of EPA and DHA.In fact, EPA and DHA in fish are from algae.
Eat seaweed and eat small fish food chains through small fish, making fish an important source of animal Omega-3.
Studies have shown that compared with fish oil, Omega-3 fatty acids in algae oil are higher, especially DHA.
As a result, it is an Omega-3 high-quality source for vegetarians and kickers[27]Essence
C.Plants such as linen seeds, Chia seeds
Linen As well as Chia seed Om and other plants contain a large amount of α-linolenic acid form omega-3 fatty acids.In addition to the direct nutrition of α-linolenic acid, the human body will also convert some α-linolenic acid into EPA or DHA[28]Essence
Tips:What is the effect of Chia seeds| | Six Effects of Linese seeds
Who can consider replenishing fish oil?
The efficacy of fish oil can be seen that the people who need to replenish fish oil are:
- People with risk of cardiovascular disease, such as people with high blood lipids, hypertension people, middle-aged and elderly people, etc.;
- Pregnant women and infants need to supplement fish oil to maintain sufficient OMEGA-3 content in the body and maintain the normal development and operation of the brain;
- People with chronic inflammation need to supplement enough fish oil or omega-3 to prevent severe diseases that may cause chronic inflammation;
- Non-alcoholic fatty liver high-risk people need to supplement Omega-3 to maintain the health of the liver and prevent or increase the disease of the disease;
- Infant asthma patients can supplement fish oil to help treat asthma;
- Psychological diseases are prone to people or confirmed people, while replenishment of fish oil while relieving and treating normal agents can increase the effect;
Can fish oil be eaten every day?
2015-2020 American Dietary Guide Dietary Guidelines for Americans(DGA) It is recommended that the general population should consume about 8 ounces of various seafood per week, with an average daily intake of about 250 mg (EPA) and (DHA), and pregnant women and lactating women should increase their intake.
Therefore, as a dietary supplement required for the human body, as long as there are no serious adverse reactions, such as allergies, you can eat it every day.
When will fish oil take?
Because fish oil or Omega-3 is a fat dietary supplement, you can take it with meals to strengthen the absorption effect.
What are the side effects of fish oil?
At present, there are no serious adverse reactions caused by excessive taking fish oil.1% to 10% of people have the most common side effects, including ghost, indigestion, nausea, bloating, abdominal pain, constipation, diarrhea, flatulence, stomach acid flow and vomiting[29]Essence
People with allergies to seafood may have allergies after eating fish oil or fish oil supplements, but there are no large amounts of data to confirm the inevitability between them.Therefore, it is recommended that people with allergies of seafood supplement fish oil or fish oil supplements.
Fish oil and some drugs may have interconnected effects[30]The
- Fish oil interacts with hypertension drugs (anti-hypertension drugs);
- Fish oil can reduce blood pressure.Take fish oil and hypertension drugs may lead to too low blood pressure;
- Fish oil interacts with Oli (ALLI);
- Xenical, Alli is used for weight loss.It will reduce or organize the absorption of dietary fat between the intestines, so taking such drugs and fish oil together will affect the absorption of fish oil;
Can fish oil and vitamins be taken together?
At present, there is no clear research report on interaction of fish oil and vitamins, and many natural foods such as phosphorus, fish oil itself contains a variety of vitamins, so if there is no adverse reaction, you can take it at the same time or before planning to mix and take it.Consultate professional medical personnel.
Can fish oil and calcium and magnesium supplements be taken together?
Like vitamins, there is no research report on the interaction of fish oil and minerals.Natural foods are like seaweed, and the active ingredients in fish oil exist together with minerals.Mixed consultation with medical staff before taking it.
Recommended fish oil
1.GNC fish oil capsule
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GNC fish oil capsules are taken from wild deep-sea fish, including catfish, catfish, sardines, gourds, tuna and cod.It provides three times strong Omega-3 fish oil, each contains 1000 mg of EPA and DHA, which will help maintain normal normalNormal blood pressure and normal and healthy glycerin can be promoted in the range, and can promote joints, heart, skin, brain, and eye health.Take two capsules a day.
2.Sports Research fish oil capsule
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Sports Research Fish Oil Capsule contains at least 1037 mg of Omega-3 fatty acids from the wild cod from wild fishing.It provides essential fatty acid EPA + DHA, which helps the overall health.Or non-genetically modified authentication, which is a friend-friendly and iFOS 5 -star certification fish oil, and passed the sustainable and traceable certification of the Marine Management Committee (MSC)
3.NORDIC NATURALS fish oil capsules
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Nordic Natures, as the first Omega-3 fish oil brand in the United States, can provide high-intensity support for physical and mental.Each portion contains 1,280 mg Omega-3, which is higher than other Omega-3 products.It provides more health benefits with a small amount and is recommended by doctors and researchers from all over the world.
4.Dr.Tobias Fish Oil Capsules
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Dr.Tobias Fish Oil Capsules can provide 1400 mg of Omega-3 fatty acids per capsule.It is made of fresh and wild-captured fish.It uses molecular distillation refining technology to maintain the purity of each capsule.The perfect proportion of EPA and DHA helps the body to the bodyA better absorbing omega-3.The intestinal coats used can be better absorbed, targeted release to increase the absorption rate without leaving fishy smell.
5.Nature Made Fish Oil Capsule
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Nature Made Fish Oil Capsule provides 2000 mg of fish oil per copy.It is an effective alternative food for natural fish oil to provide the body with Omega-3 fatty acids that are good for heart health.All raw materials are purified to remove mercury and other pollutants.Adults take 2 soft capsules a day and take it with meals.Recommended by many pharmacists.
6.Nature ’s Bounty fish oil capsule
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Nature ’s Bounty Fish Oil Capsules contain 360 mg of Omega-3 to help maintain the health of the cardiovascular and circulatory systems, maintain the level of triglycerides within the normal range, and reduce the risk of diseases such as coronary heart disease.With tasteless coating, reduce the fishy smell in the mouth and snoring.
7.Arazo Nutrition fish oil capsule
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Arazo Nutrition fish oil capsules are made in the United States.The EPA and DHA contents are higher than other brands.They contain a total of 2,250 mg omega-3 fatty acids.The ingredients are from deep-sea fish that are rich in Omega-3.The molecular distillation technology used in low temperature environments is purified to remove impurities such as heavy metals, mercury and PCB, manufactured in the US GMP certified facilities, and the purity of heavy metals is performed through heavy metals.test.Get sustainable and traceable; triple certification of Marin Trust, Friends of the Ocean and Dolphin Safe.
8.Viva Naturals Fish Oil Capsule
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Viva Naturals fish oil capsules surpassed the amount that ordinary fish oil capsules can provide, providing 1,400 mg EPA and 480 mg DHA, providing the body’s required nutritional support, including brain function, heart health, eye health, and skin.All raw materials use responsible fishing methods for wild fishing, have the highest quality and standards, and have been tested by third-party tests to ensure excellent purity and safety.
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