Fish oil is mainly known because it is believed to lower the risk of heart disease.
There are several different strains of fish oil, therefore it is recommended to consult a doctor before taking fish oil supplements in any form.
History of Fish Oil
Cod liver oil (cod liver oil), is one type of fish oil that has been used for hundreds of years.
The poor in northern England, Scotland, Ireland, Northern Europe, Iceland, and Newfoundland cod liver oil provide for their livestock.
After seeing that cod liver oil is making so healthy cattle, they finally started taking the fish oil for themselves.
The fishermen rubbing cod liver oil on the skin and joints ache. They also consume fish oil to fight colds and flu while at sea.
Composition of Fish Oil
Fish oil derived from the tissues of certain types of oily fish. Fish oil contains omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are precursors to eicosanoids that reduce inflammation throughout the body.
Some certain small fish get fish oil from micro algae eating results (microalgae) that produce these fatty acids.
Larger fish oil containing a predator by eating small fish whose body is rich in fatty acids.
Benefits of Fish Oil
Several studies have shown that the levels of DHA and EPA in fish or fish oil supplements have many benefits, such as:
1. Lower triglyceride levels
2. Slow the formation of plaque in blood vessels
3. Lowers blood pressure
4. Reduce the risk of heart attacks and strokes in people with known heart disease
5. Maintain younger looking skin
6. Improve brain function
7. Preventing and delaying dementia.
8. anti-inflammatory
9. Dilates the arteries and veins
Types of Omega-3 Fatty Acids
Aside from fish oil, other foods containing omega-3 fatty acids include flaxseed, eggs, meat, some nuts, spinach, sesame seed paste, and peas.
Fatty acids contained in plants called alpha-linolenic acid (ALA). In the body, the fatty acid is converted to EPA and DHA.
The oil contains fatty acids that peanut oil (soya bean oil), canola oil, and flax seed oil.
Dose Fish Oil
Dose of 900 mg / day has been shown to have beneficial effects in reducing the development of heart disease.
Recommended to consume at least two servings of fish per week because it can provide good benefits for the health of the heart and blood vessels.
American Heart Association (AHA) recommends consuming at least 1 gram of EPA + DHA for people who have heart disease.
AHA also recommends 2-4 g / day of EPA + DHA for people who want to lower triglyceride levels in their blood, but it should be under a doctor's supervision.
Side Effects of Fish Oil
It is advisable to limit the consumption of some species of fatty fish like albacore tuna, shark, and swordfish because of high levels of toxic contaminants that may be contained in the fish.
Therefore, you also have to be careful choosing a fish oil supplement related to the content of contaminants such as mercury or other heavy metals, select the label "heavy metal free."
Note also other side effects that may arise if you are taking fish oil or omega-3 fatty acids in bulk, for example:
1. increased risk of bleeding or bruising
2. nausea
3. diarrhea
4. flatulence
If you experience these side effects, contact your doctor or nearest health service.
