Fish oils can be obtained by eating certain kinds of fish, other foods containing fatty acids or by taking supplements. Fish oils are still being studied to fully understand their benefits, however, they appear to play a role in managing many chronic diseases. Fish oils are considered generally safe for most, but as with any supplement there can be side effects and interactions with other medications. Given this, it is always best to check with your health care provider before adding fish oil into your diet.
Identification
Fish oils contain omega-3 fatty acids, which the body needs to survive, but since the body does not produce omega-3 fatty acids, they must be obtained through the diet. The two types of fatty acids found in fish oils are eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. The best source of fish oils are mackerel, tuna, salmon, sardines and herring, and many fish oil supplements are on the market. The Cleveland Clinic recommends looking for the initials EPA or DHA on the label or ingredient list and choosing the capsules that have the highest amount per tablet. A general guideline is to eat at least two servings of fish high in omega-3 fatty acids per week or take the equivalent in supplements. Those with specific medical conditions may need more.
Cardiovascular Disease
Consuming fish oil appears to lower the risk of developing heart disease and the chances of dying from it. According to the American Heart Association, omega-3 fatty acids can decrease the risk of arrhythmias, or abnormal heartbeats; decrease triglyceride levels; slow the growth of plaque along artery walls; lower cholesterol levels; and reduce blood pressure. Getting two servings weekly is all it takes, and one serving is about 3.5 oz. of cooked fish or about 3/4 cup of flaked fish. When managing heart disease, it is important to bake or grill the fish versus frying and use herbs or seasonings instead of salt for flavor.
Alzheimer's Disease
While much more research is needed, it appears that consuming omega-3 fatty acids may help in the fight against dementia or loss of cognitive ability, reports the Alzheimer's Association. The brain contains high amounts of DHA, which helps the brain cells communicate with one another. Getting the recommended weekly amount may help in cases where Alzheimer's has not yet occurred and in those who do not have the APOE-e4 Alzheimer 's gene. While there are several genes that may possibly indicate a higher chance of developing Alzheimer's disease, the one scientists are most interested in is the apolipoprotein E-e4 or APOE-e4. It is estimated that having the APOE-e4 gene may be a factor in 20 to 25 percent of Alzheimer cases.
Arthritis
Consuming high amounts of omega-3 fatty acids tends to decrease inflammation, which in turn may reduce the joint pain and morning stiffness associated with arthritis, especially rheumatoid arthritis. However, it does not appear to stop joint destruction. An article in the Arthritis Foundation's "Arthritis Today" magazine suggests talking with a physician about taking between 4,000mg and 6,000mg of fish oil per day. For some RA patients, this amount allows them to reduce the dosage of arthritis medications. It is important to take omega-3 fish oil on a regular basis, because it does not suppress immune system activity but rather prevents it from causing flare-ups. Fish oils have an anti-inflammatory action as they appear to encourage the production of a specific class of prostaglandins that prevent inflammation.
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