Fish oil, which provides omega-3 fatty acids, is an essential fat that's often missing from the average person's diet. It has a number of benefits and is safe for everyone to take. It comes in different forms, all easy to find, and should be a part of everyone's diet.
What Is Fish Oil?
Fish oil comes from the tissues of oily fish. It's an important part of a healthy diet because it contains two of the most important and easily absorbed omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish don't actually produce the omega-3 acids, but get them from either eating the microalgae that produce the acids, or from eating the fish at the bottom of the food chain that eat the algae.
Benefits of Fish Oil
Fish oil plays an important role in the development of normal brain function, nervous system functions and eyesight, and it provides many health benefits. It can improve anxiety, bad circulation, depression, dry skin, fatigue, heart problems, insomnia, memory problems, mood swings and the immune system. The American Arthritis Foundation has even supported fish oil as a possible prevention of arthritis and helpful to sufferers of it. It can also slightly lower the chances of developing breast, colon or prostate cancer. Fish oil is beneficial to pregnant women; it reduces the likelihood of allergies in the newborn and the risk of developing postpartum depression. The most well-known benefit of fish oil, however, is improved cardiovascular health.
Fish Oil and Heart Health
Fish oil has been linked to reduced rates of heart disease. According to the American Heart Association, the omega-3 fatty acids in fish oil decrease the risk of arrhythmias, decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and can slightly lower blood pressure. The acids in fish oil are effective at reducing fatty deposits in the arteries, which can help improve heart health.
Where to Get Fish Oil
Fish oil can be found in fatty fish such as mackerel, herring, sardines, albacore tuna, salmon and lake trout. Fish oil can also be found in supplements. Most supplements come in a gel capsule that needs to be taken twice a day, but you can also buy oil that is taken by the spoonful. But according to the American Heart Association, the best fish oil source comes from food, not supplements.
How Much Fish Oil Should You Take?
The exact amount of fish oil a person should take depends on the individual's health and why they're taking the supplement. Generally it should be about 1,000 milligrams per day. The American Heart Association encourages people to eat at least 4 ounces of fatty fish per week, which equals about 6,000 milligrams.
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