This is an automatically translated article.
Omega 3 is a type of fatty acid found in many types of fish, some nuts, vegetables, animal liver... to help the cardiovascular system and organs in our body be healthier. Fish oils are primarily omega 3, making them a good supplement for people who are not getting enough healthy fats in their diet.
1. Learn about fish oil and omega 3
Omega 3 is a very important fatty acid for the body, but the body cannot synthesize it, and must be supplemented through the diet. For the body, there are 3 types of omega-3 essential for the body including DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid).Omega 3 can be found a lot in fatty fish, nuts, animal liver... it is essential to prevent cardiovascular events. Therefore, adding omega 3 to the daily diet is very beneficial for the body.
Fish oil is a fatty substance extracted from fish tissue, it is usually extracted from oily fish such as herring, tuna, mackerel, salmon, anchovies... Some fish oils are made from fish oils. livers of different fish species.
Fish oil contains about 30% omega-3 (DHA and EPA), the rest are other fatty acids, some vitamins A and D are also found in fish oil.
Thus, the addition of healthy fats can help the body provide a variety of essential fatty acids, especially omega-3.
2. Health benefits of fish oil
2.1 Improve cardiovascular function
Cardiovascular disease is the leading cause of death in the world, and places with a diet high in fish have been found to show much lower rates of cardiovascular disease. Benefits of fish oil with heart health are found to include:
Increases HDL-cholesterol in the body, which is a good lipoprotein that helps bring excess fat in the liver to the liver, preventing atherosclerosis. Reducing triglycerides: According to research, it can reduce triglyceride levels by 15-30%, thereby reducing the risk of cardiovascular disease and also helping to reduce the risk of pancreatitis. Lowers blood pressure: In people with high blood pressure, the use of fish oil, even in small amounts, can reduce blood pressure levels. Reduced risk of arrhythmia: In people at high risk of arrhythmia, it can reduce fatal arrhythmic events.
Dầu cá là chất béo được chiết xuất từ mô cá
2.2. Fish oil supports weight loss
People who are overweight and obese can increase the risk of chronic diseases such as diabetes, blood pressure, increase the risk of cancer...
Fish oil supplements help reduce the risk of cardiovascular disease in people who are overweight or obese. overweight and obese people. Not only that, if combined with a reasonable diet and exercise, weight loss is more effective.
2.3. Enhance eye health
Evidence shows that people who do not get enough omega 3 in their diets have a higher risk of eye disease. As we age, we have a higher risk of age-related macular degeneration (AMD). Eating enough fish has been linked to a reduced risk of AMD. Some studies show that taking fish oil supplements over a period of time also improves vision.
2.4. Fish oil helps reduce inflammation
Inflammation is a good response of the body, but inflammation can cause uncomfortable symptoms for patients with chronic diseases such as rheumatoid arthritis, obesity...
Fish oil supplements helps reduce inflammation, so it relieves pain in cases of chronic inflammation that causes pain such as joint pain, stiffness...
2.5. Fish oil supplements are also very good for the skin
Skin is an organ that contains a lot of omega-3 fatty acids. Skin can deteriorate over time, especially with age or after too much sun exposure. The addition of fish oil helps to improve your skin function, especially in diseases such as dermatitis, psoriasis...
2.6. Improve neuropsychological function
Your brain is made up of almost 60% fat and the majority of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for the normal functioning of the brain. Some studies have proven that fish oil supplements are very beneficial for neuropsychiatric function, reduce risk and support the treatment of certain diseases such as schizophrenia, bipolar disorder, depression, decreased hyperactivity attention in children or diseases due to impaired neurological function such as alzheimer's...
2.7. Good for pregnant and lactating women
Fish oil has essential nutrients that help improve brain function. When pregnant and breastfeeding, women should supplement with omega 3 to help children grow and develop best, improve visual development, help reduce the risk of allergies.
Dầu cá tốt cho phụ nữ mang thai và cho con bú
2.8. Improve bone health
We cannot deny the importance of calcium and vitamin D for bone health. Many studies show that taking omega-3 supplements also benefits bones. Research shows that people with higher omega-3 intakes and blood levels may have better bone mineral density (BMD).
2.9. Improve symptoms of asthma and allergy-related diseases
Some studies show that fish oil can reduce asthma symptoms, especially in early life. In mothers with adequate omega-3 intake, their children had a lower risk of asthma and also reduced the risk of other allergies in their babies.
3. Some notes when using fish oil
When supplementing with fish oil, you need to keep in mind a number of issues as follows:
Dosage is very important, depending on the subject, the additional dose is at different levels. If your diet does not have enough omega 3 sources, you should consume less than 3g of fish oil per day. The manufacturer's recommendations should be followed. Some side effects of fish oil can cause fishy taste, fishy breath, upset stomach, nausea... So if it's too uncomfortable, you can add it when eating to reduce discomfort. Do not use fish oil when it is stale, because omega 3 is very easily oxidized to cause spoilage. Therefore, do not use if fish oil tablets are discolored or have an unusual odor. Fish oil supplements offer a lot of nutritional value, but you should still include fish in your diet. Because in addition to providing omega 3, it also adds calcium, vitamin B2 and this is also a great source of protein. The limitation of fish oil is that it does not add ALA (alpha-linolenic acid), so to provide this type of omega 3, you need to add foods such as walnuts, vegetable oils, especially flaxseed oil, green vegetables such as kale or spinach... Thus, fish oil contains mainly omega 3 and some other fatty acids. It is proven to bring many health benefits to us, especially reducing the risk of cardiovascular disease. Therefore, fish oil supplements should be taken if your diet does not provide enough.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: webmd.com, healthline.com
