Fish fat

According to a recent study by scientists from Harvard University, deficiency of Omega-3 fatty acids is one of the ten leading causes of death in the adult population of the planet. The main source of Omega-3 is fish oil.

General characteristics

Fish oil is a form of fatty acids derived from fatty fish tissues. The most common sources are: mackerel, herring, trout, sea bass, halibut, sardines, swordfish, tuna, salmon, anchovies. Oysters are also used. The quality of the product largely depends on the type of raw material. Oily fish fillets contain up to 30% oil, and this figure may vary. So, in the carcasses of white fish, the main lipid reserves are concentrated in the liver, and their fillets are leaner.

People whose diet is deficient in seafood can replenish their Omega by taking active supplements.

Types of fish oil

Today, fish oil is available in 3 forms.

1. Natural. It is a highly bioavailable product. The disadvantage of the form is, as a rule, a low level of eicosapentaenoic and docosahexaenoic acids. In addition, most often hazardous substances are found in this form of fish oil.

2. Ethyl ether. It is a natural oil that has been distilled to remove impurities. The presence of eicosapentaenoic and docosahexaenoic acids in this form of fish oil is increased by 2-3 times.

3. Synthetic oil. It is characterized by a change in the molecular formula, which affects the bioavailability of the product for the worse.

Studies have shown that natural fish oil is best absorbed by the body (about 2-3 times better than the synthetic form).

Nutritional value

All fish oils contain a certain amount of polyunsaturated fatty acids. However, oil derived from cod liver or shark contains significantly more vitamins A and D. Fermented cod liver oil is even more beneficial, as it already contains vitamin K2, the deficiency of which is felt by the majority of the world's population. By the way, it is this vitamin that is responsible for proper blood clotting, the health of the heart, blood vessels, skin, bones, and also supports the body's ability to grow and prevents the formation of malignant tumors.

Nutritional components per 100 g of product
Calories 902 kcal
Carbohydrates 0 g
Proteins 0 g
Fat 100 g
Cholesterol 570 mg
Saturated fats 22, 1 g
Monounsaturated fats 46.7 g
Polyunsaturated fats 22.5 g
Vitamin A 10000 IU
Vitamin D 250 mcg

Fish Oil Benefits

F Fats derived from fish are useful for the treatment of heart disease, depression, inflammatory processes in the intestines, arthritis, Alzheimer's, eczema, diabetes, cancer, autoimmune diseases. Actively used to lower cholesterol levels. It has been proven to help with weight loss, improve skin condition, promote a healthy pregnancy and enhance fertility.

The main benefit of fish oil is due to the presence of omega-3 fatty acids in it, in particular eicosapentaenoic and docosahexaenoic acids. The product also contains other useful essential fatty acids - alpha-linolenic and gamma-linolenic.

Fish oil deficiency: dangers and consequences

Insufficient amount of fish oil in the diet can cause many diseases. An imbalance between omega-3 and omega-6 fats can also cause health problems. Ideally, their ratio should be 1:3. However, according to the researchers, in practice this figure is far from the recommended one. Imbalance occurs due to malnutrition. The easiest way to restore the necessary proportion is to give up fast food and introduce foods rich in fish oil into the diet.

An organism lacking the nutrients found in fish oil tends to suffer from:

  • autoimmune diseases;
  • cardiac diseases;
  • cancer;
  • type 2 diabetes;
  • obese;
  • asthma;
  • bowel dysfunctions;
  • metabolic disorders;
  • dystrophy.

Benefits for the body

Fish oil belongs to those products that are indispensable for a person throughout life, because they affect performance of many systems.

Many clinical trials have shown that omega-3s are one of the most effective substances in reducing the incidence of heart disease. Therefore, fish oil is useful for people with diseases of the cardiovascular system.

In addition, it has been proven that this product reduces the level of bad and increases the levels of good types of cholesterol in the blood, and prevents the accumulation of triglycerides. There is also speculation that fish oil may be useful in preventing the progression of atherosclerosis in individuals with coronary heart disease and after a stroke, and that regular consumption reduces the risk of sudden death from cardiovascular events.

Weight loss

Perhaps the second most publicized ability of fish oil. Scientists and volunteers from Australia checked whether it is true that this useful product promotes weight loss. It turned out that fish oil improves the effect of exercise on weight loss. And the French have calculated the most suitable dosage for weight loss. According to them, 1.8 g of fish oil and moderate exercise will allow you to get rid of extra pounds in just 2 months.

Cancer protection

This product has been found to be able to destroy cells of various types of cancer, including colon, prostate, breast. It has also been proven that seafood fat is an effective tool for the prevention of cancer.

Strengthening the immune system

Today, science knows the existence of many immunomodulators, and one of them is fish oil. Regular consumption of the product helps the body resist colds and viral diseases. The omega-3s present in fish oil strengthen the immune system by stimulating the cytokines and eicosanoids found in the human body.

Fish oil is also considered an effective remedy for people suffering from lupus. In individuals with this autoimmune disease, the immune system attacks healthy organs and tissues in the body. But the systematic use of fish oil reduces the fever, skin rash and weakness that are characteristic of this disease.

Treatment of AIDS

There is an opinion that fish oil is an indispensable component for the treatment of AIDS. But so far, this theory requires more research, since many scientists are not sure about the effectiveness of such treatment.

Anti-inflammatory properties

This particular type of fat is effective in treating inflammation in various tissue types. Many doctors attribute fish oil to their patients with chronic inflammation. This drug is believed to be important in the treatment of intestinal disorders, celiac disease, Crohn's disease, ulcerative colitis. In people with bowel disease, the ability to absorb vitamins, fats, and other nutrients is impaired. Seafood fat is a healthy food supplement for them. For those with ulcerative colitis, this product is important as a means of preventing the accumulation of leukotrienes in the colon.

Treatment of arthritis

Fish oil is beneficial in the treatment of arthritis, rheumatism. In this, at least, scientists from Australia are sure. They determined that the product weakens the action of substances that destroy cartilage. However, what should be the optimal dosage in order to completely stop the development of the disease is still unknown. In addition, the benefits of fish oil in the prevention of osteoporosis have been established.

Remedy for depression and anxiety

For people prone to depression, it is important to include oily fish in the diet. It relieves anxiety, restlessness, mental fatigue, stress, depression and other nervous disorders. In addition, fish oil may be an effective treatment for suicidality and bipolar disorder. By the way, the analysis showed that in countries where seafood is the main food, the frequency of violence and the level of murders is significantly lower than in countries with a shortage of fish.

Eye health

Fatty seafood is known to improve eyesight and help prevent age-related macular degeneration. For this reason, ophthalmologists advise their patients to eat foods rich in omega-3 fats as often as possible.

Prevention of Alzheimer's disease

For several years, researchers have studied how fish oil affects the cognitive functions of the brain. It turned out that the substances contained in fish fat can prevent the atrophy of brain cells and reduce the risk of Alzheimer's disease. Also, foods rich in omega-3 fats work as a defense against dementia.

Effects on the central nervous system

If children have symptoms of hyperactivity and inability to concentrate, emotional instability, poor memory, poor motor coordination or impulsivity, all this serves reason to increase portions of fish oil in their diet. In addition, it is believed that people who systematically consume this product have a higher IQ level, they are easier to learn, they are emotionally stable and have a good memory.

By the way, it was experimentally found that the consumption of fish oil as a dietary supplement for 15 weeks improves the condition of hyperactive children, and also increases brain performance (after all, its tissues are almost 60% fat), improved learning abilities.

Benefits for pregnant women

and child. There is reason to believe that the lack of a product in the diet of pregnant women causes premature birth, increases the risk of miscarriages, as well as improper formation of the brain and eyes of the child. In addition, mothers whose diet lacks oily fish are more likely to suffer from postpartum depression.

Men's health

But not only the female body needs fish oil. Men's health also directly depends on the consumption of this product. Researchers believe that fish oil can improve sperm quality, increase survival and sperm motility.

Skin benefits

Dry skin, eczema prone, psoriasis, frequent itching, rash, redness and irritation Many people face these dermatological problems. Fish oil reduces the loss of moisture from the epidermis and the incidence of inflammation. Topical application of this product helps to relieve the symptoms of psoriasis. There is also evidence that fish oil protects against sunburn, treats acne. And according to recent studies, it prevents skin cancer.

On the other hand, it is important to remember that this fat is the source of many components that are useful for maintaining youthful skin. It prevents the appearance of early wrinkles and age spots, moisturizes the epidermis.

Hair Health

Omega-3 nourishes follicles and promotes healthy hair growth. Fats from sea fish serve as a good prevention of baldness. It is also worth remembering that fish is an excellent source of proteins, which are essential for maintaining healthy hair.

Influence on other organs and systems

In addition, fish oil is useful for:

  • maintaining the integrity of cellular membranes;
  • prevention of amyotrophic lateral sclerosis;
  • improved circulation;
  • prevention of kidney failure;
  • lowering blood pressure;
  • maintaining health in the face of diabetes;
  • treatment and prevention of eye diseases;
  • treatment of epilepsy, schizophrenia.

Fish oil or vegetable oils: what to choose

In the world there are many supporters of the idea to abandon fish oil in favor of vegetable oils, which, like considered by some to contain even more omega-3 fatty acids than seafood. However, this advice is far from helpful.

The thing is that Omega-3 is a complex name for 3 substances:

  • linolenic acid;
  • eicosapentaenoic acid;
  • docosahexaenoic acid.

All of these substances are important for the body. However, vegetable oils contain only the linolenic substance, and the other two acids must be obtained from seafood to maintain balance. In fairness, it should be noted that the body has the ability to convert linolenic acid into eicosapentaenoic and docosahexaenoic acid, but this is not enough for human needs.

Dosages and Precautions

Fish oil is already known to be a beneficial component of the diet. However, excessive passion for them can cause adverse consequences.

Overdose symptoms:

  • fever and chills;
  • increased heart rate;
  • skin rash;
  • indigestion;
  • ​​
  • bad taste and dry mouth;
  • belching ;
  • damage to the liver and kidneys.

The optimal daily allowance for healthy adults is considered to be 1000 mg of the substance. Before taking it as a dietary supplement, it is important to consult your doctor.

Although concentrated dietary supplements are far from the only way to replenish fatty acids in the body. It is much more useful to include fish, preferably sea fish, in your traditional menu. However, even here there are dangers - some varieties of marine inhabitants may contain mercury, which they have absorbed from water. Therefore, it is so important to know where the fish that hit your table was caught.

How to choose the right fish oil

When choosing a fish oil, it is important to consider several factors: the purity of the product, its freshness, nutrient content. You also need to understand that not all fish fats are equally useful. And if the raw material was caught in polluted waters, the product may even be dangerous to humans.

In addition, the effectiveness depends not only on the amount of polyunsaturated fats, but also on their molecular structure. Natural fish oil is easier to digest than the pharmaceutical counterpart.

The use of fish oil brings with it a number of benefits. This substance will protect against serious illnesses, improve brain function, help lose weight and build muscle mass. It seems that in the human body there is not a single system or organ that would not feel the beneficial effects of this product.