Fish oil and omega-3 fatty acids

Filed in: Animal Product.

There are a lot of rumors and exaggerations around fish oilMainly due to the presence of omega-3 fatty acids. There is also great confusion about the need for fish oil in our diet and whether we should consume fish oil supplements or simply eat fish. We will go into some details to learn more about fish oil, omega-3 fatty acids, EPA and DHA, and how we should consume them.

Fish oil is extracted from fatty fish tissues, especially livers. It is rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are long chain polyunsaturated fatty acids (LC-PUFAs). Both EPA and DHA become the human body of the alpha dietlinolenic acid (ALA), a short-chain polyunsaturated fatty acid (SC-PUFA). Due to its structure, all these are a type of Omega-3 fatty acids (Omega-3).

The role of omega-3 (EPA and DHA) and omega-6 fatty acids

While ALA is an essential fatty acid (EFA) that can not be formed in the human body and needs to be ingested, EPA and DHA are "conditionally essential" due to their ineffective conversion of ALA into the human body. Seed Rapeseed oil, canola, Flax seed, soya beansand chia are abundant in ALA, while fish oil is considered a rich source of EPA and DHA.

In the human body, Omega-3s such as EPA and DHA compete with Omega-6 fatty acids (Omega-6), another class of LC-PUFAs, as precursors of signaling molecules such as ecosanoids. The amount and proportion of Omega-3 and Omega-6 influence the functions controlled by ecosanoids, such as inflammation and other health conditions. A ratio of 1: 1 is considered ideal to maintain balance in these functions.

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Fish oil, due to its EPA and DHA, is commonly used for diseases of heart and blood system. Other conditions of the disease for which it is used are those of the brain, eyes, bones, joints and muscles, lungs, immune system and kidneys.

EPA and DHA fish

Do we get EPA and DHA when we eat fish? The answer is yes. The EPA and DHA present in fish oil can be obtained enough when eating fish. Fatty fish like Salmon, mackerelherring, lake trout, sardinesand albacore tuna They are high in these omega-3s. In wild fish, omega-3s are higher in summer, while in farmed fish, these levels depend on the diet. Roasted, baked and other non-fried fish provide them in maximum quantities.

Fish accumulate EPA and DHA directly or indirectly through the smaller fish they feed on, which eat microalgae and other microscopic plants such as organisms, who originally synthesize EPA and DHA in their body.

There is growing concern about some contaminants such as mercury, dioxin and polychlorinated biphenyls (PCBs) in the consumption of large fatty fish such as swordfish, tile, white tuna and mackerel. This risk is more for children, pregnant, and lactating women.

EPA and DHA of fish oil supplements

Fish oil supplements are capsules that contain fish oil. Different types of supplements have EPA and DHA in different combinations. These supplements are usually made from oil obtained from mackerel, herring, tuna, grouper, salmon, cod liver, whale blubber or seal fat. The supplements are usually added to Vitamin E for conservation and may also contain calcium, ironor Vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin Cor vitamin D. Various over-the-counter fish oil supplements are available in the USA. UU., Approximately 100 different. They contain oil from different fish as well as different vitamin and mineral additives and are prepared using different processes.

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What about those who do not eat fish or fish oil?

Well, fish oil is not the only source of EPA and DHA. Krill oil It is also another source of EPA and DHA. You can also consume microalgae, which are the original source of EPA and DHA for fish.

Sources:

Mayoclinic [1], Omega-3 fatty acids, fish oil, alpha-linolenic acid & # 39;

NIH.NLM [2], & # 39; Fish oil & # 39;

American Heart Association [3], & # 39; Fish and omega-3 & # 39;

– Amit Khurana
Amit is a health enthusiast and believes in the importance of "what we eat" to maintain it. He is an avid writer who focuses on facts and opinions based on research on food Y nutrients. He likes to provide contrary perspectives to inform his readers well and continues to explore the difference of beliefs about health and food in the eastern and western part of the world. Amit is a profession therapist And he has worked in clinical rehabilitation settings. He has extensive experience in research and writing on scientific and commercial aspects of diseases, treatments, diagnostics, devices and services in health care.

Fish oil and omega-3 fatty acids, Reference: https://www.organicfacts.net/health-benefits/oils/fish-oil-and-omega-3-fatty-acids.html

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