Fish oil is oil derived from the tissues of oily fish. Fish oils contain the Omega-3 fatty acids Eicosa Pentaenoic Acid (EPA) and Docosa Hexaeonic Acid (DHA), precusors of certain Eicosanoids that are known to reduce inflammation in the body, and have other health benefits, such as treating hypertriglyceridemia, although claims of preventing heart attack or strokes have not been supported. Fish oil and omega-3 fatty acids have been studied in a wide variety of other conditions, such as clinical depression, anxiety, cancer, and macular degeneration, yet benefits in these conditions have not been verified. Is fish oil vitamin A?
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| fish oil, source; pixabay.com |
Fish oil is concentrated source of omega-3 fats, which are also called ⍵-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are Polyunsaturated Fatty Acids (PUFAs). Our bodies are able to make most of the fats we need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.
Nutritional details
The most widely available dietary source oef EPA and DHA is cold water oily fish, such as salmon, herring, mackerel, anchovies, and sardines. Oils from these fish have a profile of around seven times as much omega-3 oils as omega-6 oils. Other oily fish, such as tuna, also contain omega-3 in somewhat lesser amounts. Although fish is dietary source of omega-3 oils, fish do not synthesize them; they obtain them from the algae (microalgae in particular) or plankton in their diets. Best Omega 3 fish oil.
One teaspoon (four grams) of fish oil from sardines, for example, contains approximately :
- 4.5 grams fat (1.5 grams saturated fats)
- 40.6 calories
- 0 grams fiber
- 0 grams sugar
- 0 grams protein
- 0 miligrams sodium
- 14.9 international units vitamin D (4% DV)
- 90.6 miligrams omega -6 fatty acids (DV varies by age and gender)
- 1.084 miligrams omega -3 fatty acids (DV varies by age and gender)
1. Cancer
A scientific review in 2014 evaluated study findings on Omega -3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development. According to this review, there is solid evidence to support the use of Omega -3s as a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses. Additionally, a 2016 study found that very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.
2. Anxiety
Fish oil reversed all anxiety -like and depression- like behavior changes induced in rats (The European Journal of Neuroscience published a study in 2013). This is aninteresting study because it stresses the importance of supplementing with fish oil at "critical period of brain development.
3. Depression
Fish oil can help with depression-like symptoms in rats, but what about people? A study published in the Journal Nutritional Neuroscience evaluated the effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents wit mayor depressive disorder. Research found that there was a 40% decrease in major deprssion disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain, specially, the right dorsolateral prefrontal cortex.
4. Support Eye Health and Help Protect Vision in Old Age
Omega-3 fats make up an important part of the structure of the eye. Evidence has shown that people who don't get enough omega-3s have a greater risk of eye diseases.
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish seems to help prevent AMD, but the results on fish oil supplementation are less convincing.
One study found that consuming a high dose of fish oil for four and a half months improved vision in all AMD patients. However, this was a very small study.
Two larger studies examined the combined effect of omega-3s and other nutrients on AMD.
One study showed a positive effect, while the order showed no effect. Therefore the results are unclear.
One teaspoon (four grams) of fish oil from sardines, for example, contains approximately :
- 4.5 grams fat (1.5 grams saturated fats)
- 40.6 calories
- 0 grams fiber
- 0 grams sugar
- 0 grams protein
- 0 miligrams sodium
- 14.9 international units vitamin D (4% DV)
- 90.6 miligrams omega -6 fatty acids (DV varies by age and gender)
- 1.084 miligrams omega -3 fatty acids (DV varies by age and gender)
Fish Oil Benefits
1. Cancer
A scientific review in 2014 evaluated study findings on Omega -3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development. According to this review, there is solid evidence to support the use of Omega -3s as a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses. Additionally, a 2016 study found that very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.
2. Anxiety
Fish oil reversed all anxiety -like and depression- like behavior changes induced in rats (The European Journal of Neuroscience published a study in 2013). This is aninteresting study because it stresses the importance of supplementing with fish oil at "critical period of brain development.
3. Depression
Fish oil can help with depression-like symptoms in rats, but what about people? A study published in the Journal Nutritional Neuroscience evaluated the effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents wit mayor depressive disorder. Research found that there was a 40% decrease in major deprssion disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain, specially, the right dorsolateral prefrontal cortex.
4. Support Eye Health and Help Protect Vision in Old Age
Omega-3 fats make up an important part of the structure of the eye. Evidence has shown that people who don't get enough omega-3s have a greater risk of eye diseases.
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish seems to help prevent AMD, but the results on fish oil supplementation are less convincing.
One study found that consuming a high dose of fish oil for four and a half months improved vision in all AMD patients. However, this was a very small study.
Two larger studies examined the combined effect of omega-3s and other nutrients on AMD.
One study showed a positive effect, while the order showed no effect. Therefore the results are unclear.
5. Very Important During Pregnancy and Early Life
Fish oil supplementation in pregnant and breastfeeding mothers may improve hand and eye coordination in infants. However, it's unclear whether learning or IQ are improved. Maternal and early fish oil supplementation may also improve infant visual development and help reduce the risk of allergies.
6. Alzheimer's Disease
A study conducted by researches at Rhode Island Hospital examined the relationships between fish oil supplementation and indicators of cognitive decline. The subjects of the study were older adults: 229 cognitively normal individuals, 398 patients with mild cognitive impairment and 193 patients with Alzheimer's disease.
They were assessed with neuropsychological tests and brain magnetic resonance imaging every six months while taking fish oil supplements. The study found that the adults taking fish oil (who had not yet developed AlZheimer's and did not have genetic risk factor for developing alzheimer's known as APOE ε4) experienced significantly less cognitive decline and brain shrinkage that adults not taking fish oil.
7. Cardiovascular Disease
Epidemiological studies show that replacing fat with carbohydrates may even be worse (than the Western type high fat diet) and that various polyunsaturated fatty acids (FA) have beneficial rather than detrimental effects on CVD( Cardiovascular Disease) outcome. This includes fish oil fatty acids with anti inflammatory properties, which can help prevent and reverse a plethora of cardiovascular disease.
Also, omega-3 fatty acids from fish oil are associated with improved survival rates for heart
attack victim. People who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts overall functioning and also reduced biomarkers of systemic inflammation.
9. Hair and Skin
Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevent wrinkles and works against the aging process.
10. Diabetes
Fish oil can help reduce the risk of diabetics from developing cognitive deficit because its protects the hippocampus cells from being destroyed. Also fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular.
( Reference: healthline.com
draxe.com )
Also, omega-3 fatty acids from fish oil are associated with improved survival rates for heart
attack victim. People who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts overall functioning and also reduced biomarkers of systemic inflammation.
8. Eye Disorders
Fish oil has been shown to reverse age-related eye disorders. Due to the high EPA and DHA levels in fish oil, it was concluded that this kind of nutritional intervention could especially benefit those at high risk for neovascular age-related macular degenaration.
A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.
9. Hair and Skin
Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevent wrinkles and works against the aging process.
10. Diabetes
Fish oil can help reduce the risk of diabetics from developing cognitive deficit because its protects the hippocampus cells from being destroyed. Also fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular.
( Reference: healthline.com
draxe.com )
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