If your desire is to lose weight and feel great, adding fish oil to your diet plan may be the answer. Fish oil, also known as omega-3 fatty acid, consists of EPA (eicosapenteanoic acid) and DHA (docosahexaenoic acid), according to the "American Journal of Clinical Nutrition." There are risks as well as benefits of fish oil consumption, which are measured by the type and amount consumed.
Benefits of Fish Oil
The "American Journal of Clinical Nutrition" states that fish oil consumption reduces triglyceride levels, increases HDL (high-density lipoprotein) cholesterol, improves cardiovascular health and decreases the risk of fatal heart attacks. Also, if you consume approximately 1.9 g of fish oil daily and combine that with a regular exercise routine consisting of 45 minutes of walking or jogging three days per week, then you would reduce your triglyceride levels by 14 percent and increase HDL cholesterol levels by 10 percent over a three-month period.
Effects of Fish Oil
Fish oil dilates blood vessels by making it more pliable, thereby increasing blood flow to working muscles. Increased blood flow to working muscles also increases fat delivery to working muscles, which would facilitate burning more fat during exercise. Body composition is changed in favor of increased lean muscle tissue, due to the daily supplementation of fish oil.
Fish Oil Risks
Fish oil has a risk of increasing bleeding time if taken in high doses. Daily fish consumption of 3 g per day is deemed safe by the U.S. Food and Drug Administration. Gastrointestinal side effects, such as burping, heartburn, indigestion and abdominal bloating can be minimized if low doses of fish oil are consumed with a meal, as stated on the MedlinePlus website.
Fish Oil vs Fish
Due to the mercury found in fish, it may seem to be a better idea to consume fish oil rather than fish. However, salmon is relatively safe due to the fact that its mercury level isn't as high as it is in king mackerel, tuna, swordfish and shark. According to the Oct. 18, 2006 issue of the "Journal of the American Medical Association," eating fish high in mercury lessens the healthy benefits of its omega-3 fatty acid.
Improving Overall Health
Daily consumption of fish oil and fish are beneficial to a diet and exercise plan. Fish oil has many benefits, which not only complements a healthy diet, but also helps to improve overall health.
References
- "American Journal of Clinical Nutrition"; Combining Fish-oil Supplements With Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors; A. Hill, et al.; 2007
- MedlinePlus: Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid
- "JAMA"; Fish Intake, Contaminants, and Human Health: Evaluating the Risks and the Benefits; D. Mozaffarian, et al.; 2006
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