Table of contents:
- What are omega-3 fatty acids?
- Benefits of drinking fish oil
- 1. Helping people with multiple sclerosis
- 2. Improve cognitive abilities
- 3. Prevent the decrease in muscle mass in cancer patients
- 4. Improve and maintain bone health
- 5. Protect the body from pollution
- 6. Able to increase the effect of exercise
- Better to consume directly from fish or supplements?
Have you ever consumed fish oil? Fish oil is produced from various types of fish such as tuna, mackerel, salmon and sardines. Fish oil is believed to have various health benefits because it contains omega-3 fatty acids.
What are omega-3 fatty acids?
Omega 3 fatty acids are essential fatty acids that the body cannot produce on its own. Basically, omega-3 fatty acids are found in various food sources from the sea and vegetable food sources and are divided into two parts, namely eicosapentaenoic acid (EPA) which is widely found in various marine fish and docosahexaenoic acid (DHA) which is found in the retina of the human eye, sperm. , and brains. As much as 40% of the human brain contains plural unsaturated fats, including DHA. Therefore, many claim that omega 3 fatty acids have an impact on children's intelligence.
Benefits of drinking fish oil
Several studies have stated that there are many benefits that can be obtained from consuming fish oil, such as:
1. Helping people with multiple sclerosis
Multiple sclerosis is a disease that attacks the nervous system of the brain and spine caused by various risk factors such as autoimmunity, genetics, age, and gender. A study conducted by Oregon Health and Science University states that consumption of fish oil for more than three months can help treat multiple sclerosis sufferers.
2. Improve cognitive abilities
Research conducted on the elderly, found that consumption of fish oil can help maintain cognitive function in the elderly. In addition, people who are used to consuming fish oil have better cognitive abilities than those who are not used to consuming it.
3. Prevent the decrease in muscle mass in cancer patients
Cancer patients who are undergoing treatment are prone to losing muscle mass. A trial conducted on cancer patients who were undergoing chemotherapy found 16 patients who consumed fish oil regularly did not experience significant weight loss. Meanwhile, 24 other patients who did not consume fish oil lost 2.3 kg of body weight.
4. Improve and maintain bone health
Fish oil is believed to maintain bone density, this has been proven in experiments conducted on mice. The study compared the administration of omega 3 fatty acids and omega 6 fatty acids to mice. The results obtained were that the mice given omega 6 fatty acids had more brittle bones and less minerals in the bones compared to mice given omega 3 fatty acids.
5. Protect the body from pollution
Apparently, fish oil can keep your heart healthy from air pollution that is very high in the place where you live. Research conducted in America involved as many as 29 healthy adults, who were then divided into two groups, namely a group that consumed 3 grams of fish oil for four weeks and a group that did not consume fish oil at all. Then they were asked to stay in a place exposed to air pollution for two hours. The results obtained from this study were that the group of people who did not consume fish oil had more negative effects than the other group.
6. Able to increase the effect of exercise
As we know, exercise is important for maintaining health and fitness. If you consume fish oil and then exercise, the benefits your body will get will be even more. A study conducted at the University of South Australia, revealed that exercising 3 times a week for 12 weeks and accompanied by consumption of fish oil can drastically lose weight and fat levels in people who are obese and overweight.
Several other studies have also mentioned the various benefits of other fish oil such as:
- Reducing the growth of cancer cells in colon cancer
- Reducing the risk of rejection by the body when undergoing kidney and heart transplants
- Lowering cholesterol levels in the blood
- Maintain heart health and prevent various heart diseases
- Maintain normal blood pressure
- Helping people who are experiencing depression, Alzheimer's, mental disorders, and schizophrenia
Better to consume directly from fish or supplements?
The body does not produce omega 3 fatty acids, so to get them you have to eat foods that contain omega 3 or even supplements. Apart from fish oil, omega 3 fatty acids can actually be found in several plant food sources, such as walnuts, soybeans, and dark green leafy vegetables. However, fish oil contains omega 3 fatty acids, types of EPA and DHA, while omega 3 which comes from plant sources only contains alpha-linolenic acid (ALA). Many studies have stated that the EPA and DHA types of fatty acids are more beneficial than the ALA type fatty acids.
Then, how much fish oil should you consume? There is no standard that regulates a person's need for omega 3 fatty acids. However, the American Heart Association recommends people with heart disease to consume 1 gram (EPA + DHA) per day or the equivalent of 85 to 150 grams of fish a day. Meanwhile, 2 to 4 grams per day is considered capable of lowering triglyceride levels in the blood. In addition, it is recommended to consume fish that contain high fish oil compared to taking fish oil supplements.
