Fish oil contains the essential polyunsaturated fatty acid called omega-3. The term, essential, indicates the human body fails to synthesize the fatty acid, which people can obtain from their diet. Eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, comprise the active ingredients in fish. EPA and DHA exhibit anti-inflammatory and immune-modulating properties.
Sources of Fish Oil
Some fish have larger quantities of omega-3 fish oil. "Biochemical Pharmacology" in 2009 listed fish with relatively large amounts of omega-3. Herring, salmon, trout, tuna and cod comprised the list of fish rich in omega-3 fatty acid. Due to the concern about elevated levels of mercury in fish, Johns Hopkins Health Alert advises consumers to eat smaller fish such as salmon, trout and herring, to avoid exposure to higher amounts of mercury found in larger fish.
U.S. Department of Agriculture Dietary Guidelines
The U.S. Department of Agriculture Dietary published the Dietary Guidelines for Americans in 2010. The 2010 dietary recommendations for the first time suggested eating weekly eight ounces of a variety of seafood. Eight ounces would provide 250mg per day of EPA and DHA. The 2010 Dietary Guidelines also added recommendations for omega-3 fatty acids. Previous dietary guidelines overlooked omega-3 fatty acids due to the lack of prior research to support proposed addition of omega-3 fatty acids.
American Heart Association Dietary Guidelines
Total fats in the diet should be between 25 to 35 percent of the total caloric intake. The American Heart Association diet recommendations advocate an intake of oily fish at least twice a week. The Association further suggests cooking the fish by grilling, baking or broiling it. Patients with established cardiac disease should either consume 200 to 400 grams of fish each day or receive one gram per day of fish oil supplements.
Health Benefits of Omega-3 Fish Oils
Cardiovascular disease has in depth epidemiological and experimental data to support the beneficial effects of fish oils. The evidence supports the use of fish oil for decreasing blood pressure, clot formation, triglyceride levels, and irregular heart rhythms. The journal "Biofactors" in 2009 outlined other clinical benefits supported by less extensive studies. Omega-3 fish oil decreases inflammation in such diseases as arthritis, asthma, inflammatory bowel disease, and neurodegenerative diseases. Omega-3 fish oil improves immune function and assists the body to overcome infections. Some limited research shows omega-3 fish oil decreases tumor cell growth and survival in some cancers.
References
- "Canadian Medical Association Journal"; The Science Behind Dietary Omega-3 Fatty Acids; M.E. Surette, PhD; 2008
- "Canadian Medical Association Journal"; The Science Behind Dietary Omega-3 Fatty Acids; M.E. Surette, PhD; 2008
- Johns Hopkins Health Alert: Is It Safe to Eat Fish?
- U.S. Department of Agriculture: Dietary Guidelines for Americans; 2010
- American Heart Association: Healthy Diet Goals
- "Circulation"; Implementing American Heart Association Pediatric and Adult Nutrition Guidelines; S.S. Gidding, MD, et al.; 2009
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