Fish oil is one way to meet the body's needs for essential fatty acids. For this reason, it is often called a heart-healthy fat. Eating the proper amount of fish oil daily can improve heart function and decrease the risk of chronic illnesses. If you have concerns about the levels of fatty acids in your diet, talk to your doctor for advice.
Omega-3 Fatty Acids
Fish a rich source of omega-3 fatty acids. The America Heart Association (AHA) reports that studies show obtaining the appropriate levels of fish oil and thus omega-3 fatty acids improves heart health. The right combination of fatty acids also fights the buildup of plaque in the arteries. Plaque is a gelatinous substance that binds to the artery walls and restricts blood flow.
Sources of Fish Oil
The most effective strategy for obtaining omega-3 fatty acids is to increase the amount of fish you eat. Specifically, you want to eat fatty fish since it's the fat element that contains the oil. Fish that fit the bill include salmon, mackerel, herring, trout, sardines and tuna. Fish oil is also available as a dietary supplement. To prevent complications, talk to your doctor before starting on a fish oil supplement.
Recommended Doses for Adults
The amount of fish oil you should consume depends on your health. An adult who has no history of cardiac problems or arteriosclerosis will benefit from eating two servings of fatty fish a week. It is not necessary to consume fish oil every day, because there are other sources essential fatty acids. You also get them from vegetable and nut oils. MayoClinic.com recommends as little as .3 to .5 g of fish oil daily, but eating fish twice a week will give what you need. Taking a dietary supplement may be dangerous and provide too much of the oil.
Dosages for Children
Eating fish oil is not as critical for children as it is for middle-aged adults. Fish may have environmental contaminants such as mercury that are harmful to children. For this reason, eating fish may not be an appropriate choice for your child. Your pediatrician can advise you on doses and on the options available for anyone under the age of 18. Children should not take fish oil capsules to increase their omega-3 levels without a doctor's recommendation.
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