Not everyone knows that fish oil, in the form of omega 3, also has a slimming action. Let’s say that it is not precisely correct to say that fish oil makes you lose weight, but it is correct to say that it reduces the changes that occur due to a diet rich in fats. But what does that mean?
Fish oil and omega-3 have become topics of great interest in the field of health in recent years, thanks to their multiple beneficial properties for the human body. In this comprehensive guide, we will explore what omega-3s are, the main sources of these substances, their health benefits, the recommended dosage, as well as any contraindications to consider.
What is fish oil and omega-3?
Omega-3s are essential polyunsaturated fatty acids for our body, which means that the human body cannot produce them on its own and must obtain them through diet. Omega-3 fatty acids are mainly found in certain types of fatty fish, such as salmon, tuna, sardines, and herring, as well as in some oily seeds such as flax and hemp. Fish oil is a dietary supplement rich in omega-3, generally extracted from the tissues of fish such as salmon or herring. There are three main types of omega-3s found in foods: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each of these fatty acids has specific health benefits.
Properties and Benefits of Omega-3
Omega-3s are known for their multiple health benefits, ranging from providing energy to brain function. Here are some of the key properties and benefits of omega-3
Heart Health: Omega-3s can help reduce the risk of heart disease by lowering blood triglyceride levels, reducing blood pressure, and preventing clot formation.
Brain Health: Omega-3s are essential for the proper development and functioning of the brain. They are particularly important during pregnancy and breastfeeding as they contribute to the development of the fetus's and newborn's brain.
Inflammation: Omega-3s have anti-inflammatory properties that can help reduce inflammation in the body, alleviating symptoms of conditions such as rheumatoid arthritis and irritable bowel syndrome.
Eye Health: Omega-3s can help prevent age-related macular degeneration and dry eye syndrome, improving overall eye health.
Mental Health: Recent studies suggest that omega-3s may play a role in the prevention and treatment of mental disorders such as depression, anxiety, and bipolar disorder.
Omega-3s are primarily found in marine and plant-based foods. Here are some of the best foods containing omega-3s
Fatty Fish: Fatty fish is one of the richest sources of omega-3. Fish such as salmon, tuna, sardines, herring, mackerel, and swordfish are particularly rich in omega-3 fatty acids, especially EPA and DHA.
Oilseeds: Seeds such as flaxseeds, chia seeds, and hemp seeds are rich in alpha-linolenic acid (ALA), a form of omega-3 also found in some plants. These seeds can be added to cereals, yogurt, smoothies, or salads to increase omega-3 intake.
Nuts: Nuts are another plant-based source of omega-3, containing both ALA and small amounts of other omega-3 fatty acids. Nuts can be eaten as a snack on their own or added to salads, yogurt, or cereals for an extra omega-3 boost.
Flaxseed Oil: Flaxseed oil is one of the richest sources of ALA, a type of omega-3 mainly found in plants. Flaxseed oil can be used as a dressing for salads or vegetables, or added to smoothies or yogurt.
Algae: Marine algae are a plant-based source of omega-3, particularly DHA. Since algae are at the base of the marine food chain, many omega-3-rich fish obtain their omega-3 fatty acids by eating algae. Algae oil supplements are available for those following a vegetarian or vegan diet.
Enriched Eggs: Some eggs are enriched with omega-3, as hens are fed with feed containing fish oil or flaxseeds. These eggs can be an additional source of omega-3 in the diet.
It is important to include a variety of these omega-3 sources in your diet to ensure an adequate intake of these essential and health-beneficial fatty acids.
Recommended Dosage
The recommended dosage of omega-3 may vary depending on individual needs and the presence of pre-existing medical conditions. However, general guidelines suggest a daily intake of around 250-500 milligrams of combined EPA and DHA for overall health.
For those needing higher amounts of omega-3 to address specific medical conditions such as hypertriglyceridemia or depression, a higher dosage may be necessary, up to several grams per day. However, it is important to always consult a medical professional before making significant changes to your diet or starting to take supplements.
Contraindications of Omega-3
Despite the numerous benefits, there are some contraindications to consider when taking fish oil or omega-3 supplements
Bleeding and clotting: Omega-3s can have anticoagulant effects, meaning they can increase the risk of bleeding and interfere with anticoagulant medications such as aspirin and warfarin. People with blood clotting problems should consult a doctor before taking omega-3 supplements.
Allergic reactions: People with fish allergies may develop allergic reactions to fish oil or omega-3 supplements. It is important to read food labels carefully and consult a doctor if in doubt.
Contamination: Omega-3s from fish sources may contain traces of environmental pollutants such as mercury and PCBs. It is advisable to choose high-quality omega-3 supplements that are purified and tested to ensure safety and efficacy.
Fish oil and omega-3 supplements are popular dietary supplements known for their numerous health benefits. However, it is important to take these supplements cautiously and under the supervision of a medical professional, especially for those with pre-existing medical conditions or taking medications. With proper nutrition and responsible supplement use, omega-3s can contribute to overall health and well-being.
Ig – @fairness_mag
