Fish oil is one source of omega-3 fatty acids. This nutrient is not just healthy but essential to our health. According to Dr. Andrew Stoll, physician and author of "The Omega-3 Connection," omega-3 has some amazing health benefits, including lowering cholesterol, reducing the risk of heart attack, lowering triglycerides, reducing joint inflammation and fighting depression. To get this essential nutrient, we must eat a diet of foods rich in omega-3. The typical North American diet, however, is low in omega-3.
EPA and DHA
According to Dr. Bruce Holub, a nutritional professor at the University of Guelph in Canada, the health benefits of fish oil come from two kinds of fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. DHA is found in high levels in the brain and is fundamental to its function. DHA is essential to learning and mental development, regardless of our age. According to Dr. Holub, EPA has been shown to prevent and treat many problems of the cardiovascular and circulatory systems.
Adding Fish to Your Diet
Diets abundant in fish, like traditional Mediterranean fare, are rich in omega-3. The "Journal of Nutrition" reports that rates of coronary heart disease and cancer are lower and life expectancy is higher in these cultures. The lesson learned is one of wise food choice. Increasing your intake of fatty fish, such as tuna and salmon, will increase your consumption of fish oil and provide the same benefits.
Fish Oil Supplements
You may find it difficult to change your diet to include more fish, either because you just don't like fish or because it is inconvenient to prepare it. One viable alternative is to supplement your diet with fish oil. Because fish oil supplements lower blood pressure, strengthen the immune system and may help prevent the development of type 2 diabetes, supplementing your diet with this affordable and readily available supplement may be worth the modest cost. When shopping for fish oil supplements, make sure the product contains both type of fatty acids, DHA and EPA. The bottle should have both of these listed in the "Supplement Facts" on the label.
Taking Fish Oil
If you have never taken fish oil supplements, you may be hesitant to try them. Over the last few years, concerns have arisen about mercury and other toxins. You may have also heard about the odd odors and taste the supplements produce, humorously called "fish burps." Most fish oil supplements available today are purified to eliminate toxins. Also, some products are specially coated to eliminate the unpleasant odors and aftertaste.
References
- Harvard Health Publications: Fish and Fish Oil: Good For Most Folks, But Not All
- "The Omega-3 Connection"; Andrew Stoll; 2000
- "The Journal of Nutrition": The Mediterranean Diets: What Is So Special about the Diet of Greece? The Scientific Evidence; Artemis P. Simopoulos; November 2001
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