Introduction to the four major benefits of fish oil and the best time to consume it.
Introduction to the four major benefits of fish oil and the best time to consume it.
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Introduction to the four major benefits of fish oil and the best time to consume it. Taking it incorrectly may cause side effects!
What is fish oil?
Fish oil is extracted from oily deep-sea fish such as cod, tuna, and mackerel. Its main ingredient is Omega-3 fatty acids.
Omega-3 Introduction
Omeg<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Fish Oil Benefits</a>a-3 is a polyunsaturated fatty acid, the most common types of which are EPA, DHA and ALA, each with different benefits:
- **EPA**: Promotes blood circulation and enhances protection.
- **<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Fish Oil Benefits</a>DHA**: Maintains healthy vision and activates thinking.
- **ALA**: Needs to be converted into EPA and DHA to benefit the body.
Why supplement with fish oil? Four major benefits of fish oil
Fish oil is an important source of Omega-3 fatty acids, which are essential to human health. Because the human body cannot synthesize Omega-3 on its own, it needs dietary supplementation to maintain normal physiological functions. Its four main <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil</a> effects are as follows:
#Effects <a href=https://healthy-nature.tw>When to take fish oil</a> 1: Helps pregnant women maintain their health
Omega-3 is a key component of many important organs. Pregnant women who take an appropriate amount of Omega-3 supplementation are beneficial to themselves and the fetus.
#Effect 2: Protect eye health
If you want bright eyes, in addition to lutein, fish oil is also a good choice! Studies show that consuming Omega-3 for three consecutive months can have significant effects.
#Effect 3: Activate thinking and promote flexible thinking
Fish oil can not only activate thinking, but is especially beneficial for schoolchildren and the elderly, and can help maintain brain health.
#Effect 4: Promote metabolism <a href=https://medvoyage.tw>When to take fish oil</a>, help blood circulation
Fish oil can regulate physiological functions and is especially suitable for modern people who have an unbalanced diet and are under great pressure in life.
Types of fish oil and recommended choices
Fish oil is mainly divided into three types due to different processing methods: EE type, TG type and rTG type. Among them, rTG type fish oil is considered to have higher concentration and higher human absorption rate, so it is recommended to choose rTG type fish oil.
- **TG type**: The form naturally present in food, containing a variety of fatty acids in lower concentrations.
- **EE type**: economical overesterification, higher concentration but not natural form.
- **rTG type**: The improved TG type of <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil recommendation</a> takes into account both absorption efficiency and concentration, and has a higher cost.
Food sources containing Omega-3
The main natural food sources of Omega-3 include fatty fish such as salmon and mackerel and plant sources such as nuts and seed oils. The following is the Omega-3 content of some fish:
| Product Name | Omega-3 content per 100g (EPA+DHA) |
| ---------- | ---------------------------- |
| Mackerel | 7354mg |
| Saury | 3955mg |
| Sea bream <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Deep sea fish oil benefits</a> tablets | 2442mg |
| Leopardfish | 2277mg |
| Pollock | 2033mg |
| Earthworm | 1741mg |
| Salmon Slice | 1650mg |
| Herring | 1233mg |
| Flounder | 400mg |
| Oyster | 346mg |
Daily intake of fish oil
According to the recommendations of different authoritative organizations, it is appropriate to take 1000 mg of Omega-3 per day, and the upper limit is 2000 mg.
- **World Health Organization (WHO)**: Recommended daily intake is 300-500mg
- **American Heart Association (AHA)**: Recommended daily intake is about 1000 mg
- **US Food and Drug Administration (FDA)**: It is recommended to take no more than 3000mg per day
- **Ministry of Health and Welfare of Taiwan**: The upper limit of the dosage of Omega-3 in health food is 2000mg
The best time to take fish oil
Fish oil is best consumed after a meal because it is a fat-soluble nutrient that needs enzymes to break it down into free fatty acids before it can be absorbed by the human body. It is recommended to drink it with warm water, not with tea or coffee.
Contraindications of fish oil
Fish oil should not be taken at the same time as the following six types of substances to avoid adverse reactions:
1. **Anticoagulant drugs**: May enhance their effects and lead to bleeding risks.
2. **Antihypertensive drugs**: may cause hypotension.
3. **Birth control pills**: may reduce the effectiveness of fish oil.
4. **People with seafood allergies**: May cause allergic reactions.
5. **Before and after surgery**: May affect blood coagulation function.
6. **Vegetarians**: Since fish oil comes from fish, you should choose plant sources instead.
The Difference Between Fish Oil and Cod Liver Oil
Fish oil and cod liver oil are not the same. Cod liver oil comes from fish livers and is rich in vitamins A and D. It is beneficial in moderation, but excessive intake may cause poisoning. Strict distinction should be made when supplementing.
Five key points to consider when buying fish oil
If you are unable to take in enough O<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil</a>mega-3 due to dietary restrictions, you can choose a suitable fish oil product based on the following five key points:
1. **Omega-3 content**: Choose products with an Omega-3 content greater than 1000mg.
2. **Omega-3 concentration**: Choose products with a concentration of more than 80%.
3. **rTG form**: Choose rTG type fish oil with high absorption rate.
4. **Third-party inspection**: Choose products that have passed plasticizer and heavy metal testing.
5. **Raw materials from international manufacturers**: Choose products from large manufacturers that use advanced production processes, such as Germany's KD Pharma, Norway's Vivomega, etc.
I hope this guide can help you choose the benefits of deep sea fish oil and enjoy fish oil safely to obtain its multiple benefits to the body.