Introduction of fish oil-the effects and how to take
Introduction of fish oil-the effects and how to take
Blog Article
Introduction of fish oil
**What is fish oil? <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Fish Oil</a>**
Fish oil is an extract from fish fat, the main component of which is Omega-3, a polyunsaturated fatty acid.
Omega-3 is a basic component for building biological cell membranes and is involved in a variety of body function reactions. It is related to anti-inflammation, anti-coagulation, and regulation of lipid metabolism, glucose tolerance, and central nervous system. The main ingredients include the following three ingredients:
- **ALA (α-linolenic acid)**: It is an essential fatty acid that cannot be synthesized by the human body and must be obtained from vegetable oils, seeds or health foods.
- **EPA (eicosapentaenoic acid)**: The human body cannot synthesize it by itself, but it can convert ALA into EPA, or obtain it from seafood and health foods.
- **DHA (Docosahexaenoic acid)**: The human body cannot synthesize it on its own, but it can be converted into DHA by ALA or EPA, or obtained from seafood and health foods.
Fish oil efficacy and benefits
There are many pros and cons in the medical community regarding the health benefits of fish oil. However, the Omega-3 contained in fish oil, especially EPA and DHA, has been proven to have positive effects on maintaining good health, including:
- **Improve cardiovascular health**: anti-inflammation, anti-coagulation, lowering triglycerides, regulating blood pressure.
- **Improve eye health**: Reduce eye inflammation, promote eyelid gland and tear gland secretion, and stimulate nerve regeneration.
- **Help infants and young children develop**: Promote brain nerve and vision development, and help build the immune system.
- **Prevents mild Alzheimer's disease**: Enhances cognitive function, improves mild symptoms, and helps regulate weight.
The best time and method to take fish oil <a href=https://healthy-nature.tw>When to take fish oil</a>
Fish oil is a fat-soluble nutrient. Taking it with oily foods can increase the absorption rate of fish oil. Therefore, it is recommended to take it after meals, such as after lunch or dinner.
How to choose high quality fish <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil recommendation</a> oil?
#1<a href=https://healthy-nature.tw>Fish Oil</a>. Selection and Benefits of Deep Sea Fish Oil
Deep sea fish, such as salmon, mackerel and saury, are rich in oil and high in Omega-3. Therefore, the raw materials of many fish oil products come from deep-sea fish. However, these fish are at the top of the food chain and have a high content of heavy metals, so you should pay attention to the following two points when choosing:
- **Whether the raw materials come from pure fisheries**: Pure waters refer to areas with less human activities, low heavy metal pollution, and no nuclear pollution or oil extraction, such as Norway or Alaska.
- Check whether the product has passed international standards and various tests: You should choose products that indicate that the raw materials come from pure sea areas, provide various safety inspection reports, and have obtained international certifications.
#<a href=https://healthy-nature.tw>Fish oil benefits</a>2. Choice of high concentration fish oil
The concentration, unit or content of fish oil usually refers to the amount of omega-3 in a single serving of fish oil. Different brands have slightly different calculation methods. In order to make the fish oil easier to swallow, some brands use smaller capsules. You may need to take 1 to 2 <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Benefits of Deep Sea Fish Oil</a> capsules for each serving.
According to the announcement of the Ministry of Health and Welfare, the total amount of EPA and DHA in the daily intake of fish oil should be less than 2 grams. If there is a special need, it should be less than 5 grams.
When purchasing, you should pay attention to whether the fish oil concentration is clearly marked to avoid buying products that do not live up to their reputation. If you have any doubts about the concentration label, you can refer to the following formula to calculate the actual concentration:
[ text{Omega-3 content (EPA + DHA) in fish oil} div text{Total weight of fish oil per serving (excluding capsule weight)} ]
It should be noted that some products will indicate the content of Omega-3, EPA and DHA, but the sum of EPA and DHA is not equal to the Omega-3 content, and may also contain other Omega-3 ingredients such as ALA.
#3. Three types of fish oil
According to different extraction methods, fish oil can be divided into the following three types:
- **TG fish oil (natural triglyceride type)**:
- **Features**: The most traditional fish oil extraction method
- **Concentration**: about 30~50%
<a href=https://healthy-nature.tw>Fish Oil</a>- **Absorption rate**: Less processing procedures, structure close to natural fish oil, high bioavailability
- **Price**: Usually cheaper
- **EE type fish oil (esterified fish oil)**:
- **Features**: Increase concentration through esterification technology
- **Concentration**: about 50~7<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Fish oil efficacy</a>0%
- **Absorption rate**: Non-natural triglyceride type, low absorption rate
- **Price**: between TG type and rTG type
- **rTG fish oil (re-esterified triglyceride type <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a>)**:
- **Features**: Higher-level extraction technology adjusts the molecular structure of EE-type fish oil back to TG type
- **Concentration**: more than 80%
- **Absorption rate**: Maintain triglyceride type, absorption rate is not compromised
- **Price**: Relatively high
Hopefully this information will help you choose the most suitable fish oil product and maximize its health benefits.