Omega 3 fish oil benefits - Fish oil is often one of the main ingredients of supplements, both in capsule, pill and liquid form, to help overcome various types of diseases. What is actually the content and efficacy of these health-supporting foods?
Fish oil can be obtained by eating fish directly or in supplement form. Fish oil is special because it contains omega 3, which is an essential fatty acid needed for health, but not produced naturally by the body.
There are two types of omega 3 fatty acids contained in fish oil, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Tuna, salmon, sardines, and mackerel are examples of fish that are rich in omega-3 fatty acids. Every 100 grams of these fish contain approximately 1 gram of omega 3 fatty acids.
Read too: High Cholesterol Foods
Fish Oil Benefits
What are the Benefits of Fish Oil?
The research found that fish oil has a number of benefits, including:
Reducing triglyceride levels
Fish oil has been shown to reduce triglyceride levels in the blood. The risk of developing heart disease will increase along with high levels of triglycerides in the body.
Maintaining heart health
Eating fish oil rich in omega 3 can reduce the risk of heart disease and help maintain heart health. Research shows that those who consume fish oil regularly have a lower risk of heart attack, and have more controlled blood pressure.
Prevents blockage of blood vessels
Fish oil can prevent blood vessel blockage (atherosclerosis). Research shows that consumption of fish oil can reduce bad cholesterol levels and prevent inflammation, thereby reducing the risk of blood vessel blockage.
Good for pregnant women
Fish oil, besides being good for general health conditions, also has many benefits for pregnant women. The content of DHA and EPA in fish oil can reduce the risk of preeclampsia, preterm labor, and increase the baby's birth weight.
Reducing the need for asthma medicines
Fish oil can reduce the need for asthma medication in some children, but not in adults.
Potential for cancer prevention
Fish oil which is quite popular consumed as a health supplement is often associated with its health benefits against cancer prevention. But so far the research shows that the claim is not appropriate, because there was no effect of fish oil consumption on reducing the risk of cancer.
Is Fish Oil at Risk?
Although rich in nutrients and has a variety of benefits, consumption of fish oil in high doses can actually harm health. There are several risks that may arise, including:
- Increases the risk of bleeding when consuming more than 3 grams of fish oil per day.
- Can increase levels of low-density lipoprotein (LDL) or "bad" cholesterol in the body.
- Triggering disorders of blood sugar levels.
- In patients with heart transplants, omega 3 fatty acids can affect the heart rate.
- Some fish such as mackerel and albacore tuna are at risk of containing mercury toxins, although not necessarily contained in fish oil.
- Fish oil has the potential to affect the work of certain drugs, such as blood thinning drugs.
- By consuming too much fish oil can increase the risk of stroke.
- Can cause heartburn, nausea, rashes, nosebleeds, and liquid stools.
Low-dose fish oil is relatively safe for most people, for example pregnant and lactating women. But considering the conditions and health history of each person is different, you should consult a doctor before consuming fish oil to avoid unwanted risks.
To maximize nutrition, fish oil is recommended to be consumed in its original form, not in the form of supplements that have undergone the processing. Because no matter how much nutrition obtained from supplements is not proportional to the nutritional content obtained directly from fish meat.