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Fish Oil

Fish Oil

Fish Oil: One of The Best Sources of Healthy Fats

Fish oil is well-regarded for its potential health benefits, largely due to its high content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids are crucial for various bodily functions and may support overall health.1, 2, 3

What are the benefits of consuming fish oil?

The consumption of fish oil can lead to:

- lowered triglycerides,

- reduced risk of heart disease, 

- decreased inflammation, 

- improved joint health 

- and improved cognitive function.

It may also benefit conditions such as rheumatoid arthritis and depression, and enhance the skin appearance.1, 2, 3, 4, 5, 6, 7

How to consume fish oil properly?

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

When incorporating fish oil into your diet:

  1. Aim for 1-2 servings of fatty fish (such as salmon, mackerel, or herring) per week.3

  2. If you prefer supplements, choose fish oil in its natural triglyceride form, which is better absorbed compared to the ethyl ester form.2

  3. Ensure your fish oil is from a reputable company that practices environmental stewardship to avoid contaminants like mercury.6

Alternatively, high-quality fish oil supplements can be taken to provide the recommended levels of omega-3 fatty acids. Supplements should generally be taken with food to enhance absorption and minimize side effects like fishy burps.2,

How to choose the best fish oil supplements?

It's important to seek supplements that have been purified to reduce contaminants and to choose those in the triglyceride form, which is better absorbed in the body compared to the ethyl ester form.2, 3

When choosing fish oil supplements, look for those that:

  • Break down the content of EPA and DHA on the label.6

  • Are certified as contaminant-free and not rancid, using purification processes like molecular distillation.6

For storage, keep your fish oil in a cool, dark place to prevent oxidation. When preparing fish, methods like broiling are recommended to retain nutrient content while minimizing added fats.7

Let’s sum up

In summary, fish oil containing omega-3 fatty acids can provide significant health benefits, particularly for cardiovascular, cognitive, and joint health. To maximize benefits and minimize risks, choose high-quality fish or supplements and integrate them properly into your diet following the guidelines provided.


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