Fish oil is one of the most common nutritional supplements around the world, and it consists of fats extracted from the tissues of oily fish , such as: herring, tuna, anchovies, and mackerel, and sometimes they are extracted from the livers of fish, such as: cod liver oil, and the benefits are returned Fish oil contains two types of omega-3 fatty acids. The first type is called eicosapentaenoic acid, and the second type is docosahexaenoic acid. It is worth noting that omega-3 acids present in fish oil It has more benefits than it has in it Plant sources, the World Health Organization ( WHO ) recommended ( in English: World Health Organization) to eat fish once or twice a week, and that people must who do not take this amount to eat fish oil supplements instead.[1] [2]
Fish oil benefits
The omega-3 fatty acids present in fish are about 30% of the total fat. As for the remainder, it consists of other types of fats . It is worth noting that untreated fish oil can contain small amounts of vitamin A, vitamin D , and other benefits. Omega-3 fatty acids present in fish oil supplements include: [1]
Maintaining a healthy heart , as studies have shown that people who eat good amounts of fish have lower rates of heart disease , so consuming fish or fish oil helps reduce some of the risks associated with heart disease, by:
Increasing HDL levels (HDL), however studies have not demonstrated its effect on bad cholesterol levels (LDL).
Lower levels of triglycerides in the blood by 15-30%.
Lowering blood pressure in people with high blood pressure .
Prevention of plaque formation in the arteries that cause atherosclerosis, and it also helps prevent the development of previously formed plaques.
Reducing Arrhythmias cases in people who are exposed to it, as this condition can cause heart attacks in some people.
Improving the symptoms of some mental disorders, since the fats make up about 60% of the human brain, and most of these fats are omega-3 fats, so these fats are very necessary for brain functions , and it is worth noting that some studies have shown that of people with disorders of certain mindset to have low levels of omega - 3 fatty acids , as it has been observed that fish oil supplements consumption can reduce the symptoms of some disorders of psychotic such as schizophrenia ( in English: schizophrenia), and disorder bipolar ( in English: bipolar disorder).
Helping to lose weight, as eating fish oil supplements along with a healthy diet and exercise can help lose weight and reduce waist circumference, as was noted in one of the lessons that eating fish oil supplements helps to reduce The risk of heart disease and improving body structure for obesity people, but these studies still need more evidence to prove them.
Maintaining eye health, as omega-3 fatty acids are an important part of the structure of the eye , and some studies have shown that people who do not get sufficient amounts of omega-3 have a greater risk of developing eye diseases, so eating fish can help to Prevention of eye diseases, however it is not known yet if fish oil supplements have the same effect.
The anti-inflammatory effect, as eating fish oil supplements can help reduce symptoms of chronic inflammatory diseases, especially in cases of Rheumatoid arthritis, by reducing joint pain and stiffness, and it can also reduce arthritis. From the need of the sufferers to drugs.
It improves liver function, reduces the amount of fat in it, and reduces symptoms caused by non-alcoholic fatty liver disease (NAFLD), by improving liver function and reducing inflammation.
Improving symptoms of depression and anxiety, it has been observed that people with these problems have low levels of omega-3 fatty acids, and it is worth noting that some studies have indicated that oils containing eicosapentaenoic acid were more effective in reducing symptoms of depression than oils that Contains docosahexaenoic acid.
Improving attention and preventing behavioral disorders in the early lives of children, such as: hyperactivity, lack of attention, impulsivity, and hostility, because omega-3 fatty acid makes up a large part of the brain, and therefore it is important for his health.
Improving bone health and preventing various diseases. Some studies have indicated that consuming fish oil supplements can reduce bone density loss, but these studies still need more evidence to prove them.
Reducing the risk of asthma and allergies in children when the mother consumes good amounts of fish and fish oil during pregnancy, and its consumption can reduce asthma symptoms, especially in early stages of life.
Reducing the risk of postpartum depression when consuming fish oil during pregnancy . [3]
Fish oil side effects
The USDA has indicated that eating up to 3 grams of fish oil per day in the form of a dietary supplement is safe, and this amount should not be exceeded without consulting a doctor, [2] and consumption of fish oil can cause some side effects, including: [3] [2] [4]
Some minor problems in the digestive system, such as: belching, indigestion, diarrhea , and stomach upset.
Bad taste in the mouth.
Bad breath.
Nausea.
Bleeding if it exceeds the recommended amount, which may reach more than 3 grams.
Heartburn.
Skin rash .
Nosebleeds.
Allergies occur in some people with seafood allergies, so these people should avoid fish oil supplements or use them with caution.
Drug interactions with fish oil
Fish oil may interact with some types of medicine, which causes some problems, and these include: [4] [5]
Birth control pills : These pills can affect the ability of fish oil supplements to lower triglycerides in the blood.
Antihypertensive drugs : Taking these medications with fish oil supplements can cause a severe drop in blood pressure .
Anti-coagulant drugs : Fish oil slows the blood clotting process , so consuming fish oil with these medications can slow the blood clotting process and increase the chance of bruising and bleeding. These include aspirin, warfarin, and others.
Social Plugin