Fish oil can be obtained by eating fish, either directly or in the form of supplements. Benefits of fish oil derived from omega-3 essential fatty acids necessary for health, but is not produced naturally by the body. There are two types of omega-3 fatty acids contained in fish oil, called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Some fish oil sources such as, tuna, salmon, sardines, and mackerel. In every 100 grams of these fish contains more less 1 gram of omega-3 fatty acids.
The most popular fish oil source is derived from cod fish. Cod is known as a source of fish oil because of its large size, so that the oil contains more than other types of fish oil. The benefits of cod liver oil, has been used since hundreds of years ago. When the deep-sea fish oil are known by the poor in northern England, Scotland, Ireland, Northern Europe, Iceland, and New Foundland. There are various studies that reveal the efficacy of fish oil, including the following recent benefits of fish oil facts:
1. Maintaining healthy teeth and gums
Fish oil, was not only useful for the child's intelligence. Research from Japan shows that fish oil is also beneficial to oral health. In a study published in the journal Nutrition, revealed volunteers who consumed fish oil for five years, was rarely have problems with teeth and gums. Researchers from Japan found a low intake of essential fatty acids omega-3 (EFA) and docosahexaenoic acid increases the chances of progression of periodontal disease.
2. Reduce the desire to eat junk food
Of the 185 studies that have been done, it proves fish oil supplements can minimize the effects of junk food on the brain. This fact is obtained after a team of researchers from the University of Liverpool analyzed studies conducted around the world, to determine evidence of omega-3 fatty acids supplement benefits
A recent study published in the British Journal of Nutrition indicates that, the habit of eating junk food may hinder the process called neurogenesis, or the formation of new nerve cells. Meanwhile, the habit of eating foods rich in omega-3 fatty acids can prevent the negative effects by stimulating the area of the brain that controls eating, learning, and memory. The research team concluded that fish oil does not have a direct effect on the process in the area of the brain. However, fish oil has an important role in reducing the ability of carbohydrates or sugar and saturated fat to inhibit the brain control the desire to eat.
3. Improving the ability of children to read
A study at the University of Oxford, England, involving 362 children aged 7-9 years, revealed the benefits of omega-3 on the child's ability to read. These respondents were given fish oil supplements as a source of omega-3 a dose of 600 mg for 16 weeks. That amount was not significant for the overall sample. Nevertheless, after regularly consuming food sources of omega-3, reading ability of children who initially low and then increased in three weeks compared with children who received a placebo or supplements have no active ingredient.
Too much fish oil
Though rich with a variety of benefits, but the consumption of fish oil in high doses it is likely to harm the health, because it raises the following risks:
- Increase the risk of bleeding when taking more than 3 grams of fish oil per day.
- Increased levels of low-density lipoprotein (LDL) or "bad" cholesterol.
- Triggering disorder of blood sugar levels.
- In patients with heart transplant, omega-3 fatty acids can affect heart rate.
- Some fish such as mackerel and albacore tuna, are at risk contain mercury toxic although not necessarily also contained in fish oil.
- Eating too much fish oil can increase the risk of stroke.
- Fish oil in high doses can decrease the quality of the immune system that causes the body vulnerable to infection. These conditions are more at risk occurs in patients undergoing organ transplants and the elderly.
- Can cause heartburn, nausea, rashes, nosebleeds, and liquid stools.
Fish oil likely to be safe for most people, including pregnant and nursing women, especially when taken in low doses. But considering the condition and health history of each person is different, then you should consult the consumption of fish oil prior to the doctor to avoid unwanted risks.
In addition, fish oil is recommended to be consumed in its original form than in supplement form. Nutritional supplements as much as anything, is not comparable with the content of nutrients in fish flesh directly, which contain omega-3 fatty acids. If you do not eat fish or seafood, you can get omega-3s from canola oil, chia seeds, and soy oil.
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Writen by:
Mr Soed - Monday, February 20, 2017
