Omega 3 fatty acids are nutrients that are essential for human health as well as vitamins, but for some reason most people ignore this fact. There are many people who have a deficiency of Omega 3 fats in their diet. This deficiency may adversely affect the physical and mental health.
These fats can be divided into several types: ALA, DHA and EPA fatty acids. DHA and EPA are found in animal sources, but mostly in fish.
Fish oil capsules ALA are usually found in the seeds of various plants (walnuts, flax seeds, sesame and pumpkin). ALA is also an essential fatty acid. In the body, it can be converted into DHA and EPA, but the conversion is very inefficient (about 5%).
For this reason, it is recommended a diet rich in fatty fish or supplementation of fish oil capsules.
Fish oil has been studied for literally hundreds of different problems and diseases. In this article we will specify for what is fish oil proven as effective.
Health of the heart
This feature of Omega 3 fatty acid is the most famous and most advertised. This is not without reason, because the protective effect of the Omega 3 on the heart has the most evidence behind it.
Omega 3 fats from fish oil are proved to be effective in lowering triglycerides, slightly lowering of blood pressure and protecting against atherosclerosis (hardening of the arteries). If you suffer from problems related to the heart, your doctor will probably recommend you to add fish in your diet.
Rheumatoid arthritis is a chronic autoimmune disease which primarily affects the joints. Doctors do not have a definitive cure for the disease and they still do not know the cause.
The treatment comes down to reducing symptoms and they most commonly use steroid drugs, which reduce inflammation.Fish oil is a valuable alternative to these drugs.
Omega 3 fats from fish oil improve the symptoms of arthritis because they have anti-inflammatory activity. They are so effective that some people can completely switch from drugs to fish oil.
Against menstrual pain
Taking fish oil alone or in combination with vitamin B12 helps women who suffer from painful menstruation.
ADHD — attention deficit hyperactivity disorder in children
Long-term supplementation with fish oil capsules improves the concentration in children with ADHD (hyperactivity disorder and attention deficit).
This often results in better behavior and better grades in school. Studies were performed on adults but unfortunately they did not show any particular efficiency.
Considering that Omega-3 fatty acids from fish oils have many benefits for cardiovascular health, they reduce the risk of stroke caused by a blood clot.
A study which confirmed this was done on women who ate fish at least two times a week. Fish that is fried does not have the same effect as boiled or baked fish, but could even have the opposite effect of increased risk.
Taking fish oils with conventional treatments for bipolar disorder ameliorates the symptom of depression, and increases the length of time between episodes of depression. Unfortunately it has no effect on the manic symptoms.
There is evidence that eating fish rich in DHA and EPA fatty acids reduces the risk of eye disease called macular degeneration. This disease is most common in older people. Just eat fish at least once a week to reduce the risk of macular degeneration.
In one study from Iceland has been shown that Omega 3 fatty acids can help with weight loss. People who added fish or fish oil in a calorie restricted diet, after only 4 weeks they lost 1 kilogram more than those who did not have fish in their diet.
Both groups were consuming 1600 calories a day but the Omega 3 group lost more weight.
Asthma in children
Pregnant women who consume fish or fish oil during pregnancy reduce the risk of asthma in their future children.
Omega 3 also helps children who already have asthma that means it alleviates the symptoms of cough and frees the airways. Unfortunately, the same effect does not apply to adults who suffer from asthma.
NOTE: Fish oil may reduce blood clotting and, together with medicines such as aspirin (which also prevent the blood clot) can cause bleeding and the slow healing of wounds (because the wounds heal with the help of blood clotting).
Fish which are the best source of Omega 3 fatty acids: tuna, mackerel, salmon, sturgeon, mullet, arrow, anchovies, sardines and trout.
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Source: Good Morning Center