The popularity of fish oil has soared in recent years as evidence supports that it is good for your heart as well as your overall health. Whether attained from fish or from supplements, fish oil is high in omega-3 fatty acids, which are essential to the body. If you lack good sources of omega-3 fatty acids in your diet, fish oil may a good option for you.
Basics
Fish oil is an excellent dietary source of omega-3 fatty acids. Omega 3 fatty acids are essential to your health and only come from food. Western diets tend to lack a sufficient amount of omega-3 fatty acids, so people often take fish oil supplements in the form of capsules. Omega 3 fatty acids can also be found in nuts and vegetable oils such as canola, soybean, olive and flax seed oils.
Why You Need Omega-3s
Omega 3 fatty acids found in fish oil are necessary for proper cognitive and behavioral function, growth and development. According to the American Heart Association, fish oil can help to reduce the risk of heart arrhythmias, decrease triglyceride levels, slightly lower blood pressure, help slow the rate at which arteries harden and lower the risk of chronic heart disease. Clinical studies have showed that omega-3 fatty acids are also effective in helping to relieve rheumatoid arthritis symptoms.
Recommendations
There are many ways to get more omega-3 fatty acids into your diet. The Centers for Disease Control recommends that you use liquid oils instead of solid fats when cooking, as these oils tend to be high in omega-3 fatty acids. Your diet can also be supplemented by fish oil capsules to ensure that you are getting the omega-3 fatty acids that you need. The National Institutes of Health recommends that you consume up to 3 g of fish oil per day.
Warning
Consuming large amounts of fish may be dangerous, especially for children and pregnant women, as certain fish contain high levels of mercury. To reduce the risk of ingesting harmful pollutants, consume a wide variety of fish. Fish that are relatively low in mercury levels include tuna, salmon, catfish and pollock. If taking supplements, high doses of fish oil can cause adverse affects such as bleeding. Furthermore, fish oil can cause gas, diarrhea and bloating. These side effects can be relieved by following the supplement recommendations.
Misconceptions
Fish oil is generally safe for all people when taken in low doses. While fish oil offers a great number of health benefits, there is little evidence to support the claims that it is effective for illnesses such as cancer, Alzheimer's and schizophrenia. You should consult your physician regarding which dosage is the best for you when taking fish oil supplements.
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