Introduction
Fish oil essentially contains two fatty acids , eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are particularly beneficial for health and the treatment of various pathologies. These are believed to benefit the cardiovascular system . Consuming at least two portions of fish, and above all oily fish, every week contributes to keeping the body healthy, especially at the metabolic level. Fish oil is the most generous dietary source of omega-3s , particularly eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA),two essential fatty acids , which can be synthesized in the human body from an omega-3 precursor, alpha linolenic acid ( ALA ). This fatty acid , also essential, is particularly abundant in walnuts , canola , soybean and hempseed oils, as well as flaxseed and flaxseed oil.
Fish oils: the different types
Oily fish contain significant amounts of oil in all body tissues and in the abdominal cavity . The most important sources of fish oil are farmed salmon and cod liver ; the product, once purified by molecular distillation , is supplemented with tocopherol and enclosed in capsules or gelatin pearls. The fish that contain the highest amounts of fish oil are:
- trout
- salmon
- sardines
- sardines
- herring
- eels
- whitebait
- mackerel
- herring
- tuna
Fish oil benefits
Oily fish is rich in omega-3 polyunsaturated fatty acids , which help reduce inflammation and potentially reduce the risk of heart disease , cancer and arthritis . Both white and fatty fish are good sources of lean protein . White fish contains fatty acids, but only in the liver and in smaller quantities.
Fish oil is used for its properties:
- hypotriglyceride-lowering and hypocholesterolemic metabolic ;
- anti-inflammatory ;
- hypoglycaemics ;
- neuro-protective;
- cardioprotective.
The consumption of oily fish can help protect against cardiovascular disease , preserving the arteries and heart even during periods of high stress . Fish oil may offer protection from dementia by counteracting neuroinflammation and neuronal death of brain cells . Consumption of oily fish may also protect against oral and skin cancers . Omega-3 fatty acids have been shown to selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect normal cells. The consumption of oily fish duringlast months of pregnancy can have positive effects on a baby’s sensory, cognitive and motor development. Furthermore, DHA is indicated against vision disorders, especially in the elderly. At the metabolic level, on the other hand, the daily intake of 2-4 g of fish oil would seem effective in reducing blood triglyceride concentrations by more than 20% and LDL cholesterol concentrations by about 10-15% in a few weeks.
Fish oil and neurodegenerative diseases: what are the connections?
According to various experts, the constant intake of fish oil would reduce histological lesions and the consequent decay of cognitive, mnemonic, perceptive and motor functions in patients suffering from pathologies such as Alzheimer’s or multiple sclerosis .
Fish oil intake: daily doses
Usually, the intake of fish oil takes place through the use of capsules , capsules or liquid solutions to drink from 300 to 850 mg of omega 3 fatty acids, easily available on the market, both in pharmacies and parapharmacies or supermarkets. In order to preserve the fatty acids themselves from harmful lipid peroxidation processes, fish oil supplements should be enriched with antioxidant vitamins , such as vitamin E.. As for the dosage recommended by experts, however, it is 1-5 g per day, to be taken preferably during meals. Generally they are prescribed as follows: 5 g per day for the treatment of lipid and cardiovascular metabolic decompensations, therefore in the presence of high cholesterol and triglyceride levels; 3 g per day for the management of inflammatory diseases, 1 g per day for the prevention of oxidative damage .
Conclusions
Oily fish has been linked to many health benefits and can be enjoyed as part of a balanced diet. From a nutritional standpoint, oily fish is a good source of protein and omega-3s, but large fish should be eaten in moderation, due to the presence of mercury in the meat.
