Fish oil may contribute to your health in a number of ways. This oil contains omega-3 fatty acids, an essential fat you need in your diet. Fish oil may prove helpful to prevent or treat heart and blood system-related conditions, such as blood pressure, heart disease and stroke. It may also be useful to help with depression, Alzheimer's disease, dry eyes, glaucoma, painful menstruation, diabetes and asthma. There are a number of ways to get more fish oil in your diet.
Fish Oil Supplements
Fish oil supplements are commonly available in drug stores across the US and online, requiring no prescription from your physician. You should consult your physician before taking any supplements, however, to ensure they will not interact with other medications you may be taking and that you're taking an appropriate dosage. The recommended dose of fish oil supplements varies according to the condition for which you take them, according to MedlinePlus. The website notes that safe dosages range from 1 g of fish per day to 12 g daily. Be aware that high doses of fish oil supplements may decrease your body's ability to clot blood and it can reduce your levels of vitamin E, a vitamin that helps your body make red blood cells and use vitamin K.
Salmon
Salmon serves as a rich source of fish oils. The Cleveland Clinic reports that a 3 oz. portion of cooked Atlantic salmon provides 1.9 g of omega-3 fatty acids. Eating fish twice a week should give you the omega-3 fatty acids and other fish oils you need in your diet. In addition to being high in fish oil, salmon contains other nutrients that may contribute to your daily nutritional goals. A 3 oz. portion of cooked Chinook salmon offers more than 22 g of protein, or 39 to 48 percent of the daily amount recommended by the Institute of Medicine. This portion of salmon also provides 24 mg of calcium and 422 IU of vitamin A.
Tuna
A 3 oz. serving of cooked blue fin tuna contains 1.5 g of omega-3 fatty acids, according to the Cleveland Clinic website. This fish oil may play a vital part in your health, but tuna also offers additional nutrients that you need to help your body function as it should. This portion of blue fin tuna provides 25 g of protein, 8 mg of calcium and 2,142 IU of vitamin A. The Environmental Protection Agency notes that all seafood, including tuna, contains some mercury, a potentially dangerous chemical. Albacore tuna contains more mercury than canned tuna, although both contain relatively small amounts; the general rule of thumb is the larger the fish, the more mercury it contains.
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