Fish Oil

Fish Oil: A Top Source of Healthy Fats

Fish oil is highly valued for its potential health benefits, primarily due to its rich content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats play a vital role in various bodily functions and are known to support overall health.¹ ² ³

Benefits of Consuming Fish Oil

Incorporating fish oil into your diet may lead to:

• Lowered triglyceride levels

• Reduced risk of heart disease

• Decreased inflammation

• Enhanced joint health

• Improved cognitive function

Additionally, fish oil has been shown to help manage conditions such as rheumatoid arthritis and depression and can contribute to healthier skin.¹ ² ³ ⁴ ⁵ ⁶ ⁷

How to Consume Fish Oil Properly

To experience these benefits, it is recommended to consume a high-quality fish oil product that provides approximately 1,000 mg of EPA + DHA per day.⁴ ⁵

Tips for Including Fish Oil in Your Diet:

1. Eat Fatty Fish: Aim for 1–2 servings of fatty fish (e.g., salmon, mackerel, or herring) per week.³

2. Choose Quality Supplements: If supplements are preferred, select fish oil in its natural triglyceride form, as it is better absorbed than the ethyl ester form.²

3. Avoid Contaminants: Ensure the fish oil is sourced from a reputable company that employs environmental stewardship to minimise exposure to contaminants like mercury.⁶

4. Take with Food: To optimise absorption and reduce side effects (e.g., fishy burps), consume supplements with meals.²

Selecting the Best Fish Oil Supplements

When choosing a fish oil supplement, prioritise products that:

• Clearly state the EPA and DHA content on the label.⁶

• Are certified as contaminant-free and rancidity-free, using purification methods like molecular distillation.⁶

• Use the triglyceride form for better absorption.² ³

Storage Tips: Keep fish oil in a cool, dark place to prevent oxidation.

Cooking Tip: When preparing fatty fish, opt for methods like broiling to retain nutrient content while minimising added fats.⁷

In Summary

Fish oil, rich in omega-3 fatty acids, offers significant health benefits, particularly for cardiovascular, cognitive, and joint health. To maximise these benefits, choose high-quality fish or supplements and incorporate them into your diet following the provided guidelines.

References

1. Change Your Brain, Change Your Body
   Boost your brain to improve your weight, skin, heart, energy, and focus.
   Book | 2010 | Dr. Daniel G. Amen

2. Thinner Leaner Stronger
   The simple science of building the ultimate female body.
   Book | 2013 | Michael Matthews

3. Food: What the Heck Should I Eat?
   Book | 2018 | Dr. Mark Hyman

4. Prescription for Nutritional Healing, Sixth Edition
   A practical A-to-Z reference for drug-free remedies using vitamins, minerals, herbs, and supplements.
   Book | 2023 | Phyllis A. Balch, Stacey Bell, DSC

5. Encyclopaedia of Natural Medicine
   Book | 2012 | Michael T. Murray, Joseph Pizzorno, ND

6. A Mind of Your Own
   The truth about depression and how women can heal their bodies to reclaim their lives.
   Book | 2016 | Dr. Kelly Brogan, Kristin Loberg

7. The Immortality Edge
   Discover the secrets of your telomeres for a longer, healthier life.
   Book | 2010 | Dr. Michael Fossel, Greta Blackburn, Dave Woynarowski M.D.