Contents:
- Medical Video: What Does Omega-3 Do For Dry Eye and the Body?
- What are omega-3 fatty acids?
- Benefits of drinking fish oil
- 1. Helps sufferers of multiple sclerosis
- 2. Improve cognitive abilities
- 3. Prevent a decrease in muscle mass in cancer patients
- 4. Improve and maintain bone health
- 5. Protect the body from pollution
- 6. Able to enhance the effects of exercise
- Is it better to consume directly from fish or supplements?
Medical Video: What Does Omega-3 Do For Dry Eye and the Body?
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 cannot be produced by the body. Basically omega-3 fatty acids are found in various food sources from the sea and plant-based food sources and are divided into two parts, namely eicosapentaenoic acid (EPA) which is widely found in various marine fish and docosahexaenoic acid (DHA) found in the retina of human eyes, sperm , and brain. As many 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 many benefits are obtained from consuming fish oil, such as:
1. Helps sufferers of multiple sclerosis
Multiple sclerosis is a disease that attacks the nervous system of the brain and spine caused by various risk factors such as autoimmune, genetic, age, and sex. 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 in the elderly group found that consumption of fish oil can help maintain cognitive function in the elderly. In addition, people who are accustomed to consuming fish oil have better cognitive abilities than those who are not used to consuming it.
3. Prevent a decrease in muscle mass in cancer patients
Cancer patients who are undergoing treatment are prone to losing muscle mass. An experiment conducted on cancer patients who were undergoing chemotherapy, found 16 patients who consumed fish oil regularly did not experience too much weight loss. Whereas in 24 other patients who did not consume fish oil, it was known to lose 2.3 kg of weight.
4. Improve and maintain bone health
Fish oil is believed to be able to maintain bone density, this is evidenced in experiments conducted in mice. The study compared between giving omega 3 fatty acids and omega 6 fatty acids to mice. The results obtained are in mice given omega 6 fatty acids that have more fragile bones and fewer minerals in bone compared to mice given omega 3 fatty acids.
5. Protect the body from pollution
Apparently, fish oil can keep your heart healthy from the very high air pollution that occurs in your residence. Research conducted in America involved 29 healthy adults, who were then divided into two groups, namely groups that consumed 3 grams of fish oil for four weeks and groups 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 the study were groups of people who did not consume fish oil, getting more negative effects compared to the other groups.
6. Able to enhance the effects of exercise
As we know, exercise is important for maintaining health and fitness. If you consume fish oil, then exercise, then the benefits that your body will get will be 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 dramatically reduce weight and fat levels in people who are obese and overweight.
Several other studies also mention various other benefits of fish oil such as:
- Reduces cancer cell growth in colon cancer
- Reducing the risk of rejection by the body when undergoing a kidney and heart transplant
- Lowers cholesterol in the blood
- Maintain heart health and prevent various heart diseases
- Keep blood pressure normal
- Helping people who are experiencing depression, Alzheimer's, mental disorders, and schizophrenia
Is it better to consume directly from fish or supplements?
The body does not produce omega 3 fatty acids, so to get it you have to eat foods that contain omega 3 or even supplements. Besides fish oil, omega 3 fatty acids can actually be found in some plant-based food sources, such as walnuts, soybeans, and dark green leafy vegetables. But in fish oil contained omega 3 types of fatty acids EPA and DHA, while omega 3 from plant sources only contains alpha-linolenic acid (ALA). Many studies have stated that the types of fatty acids EPA and DHA have more benefits compared to the type of fatty acid ALA.
Then, how much do you have to consume fish oil? There are no standards that govern a person's need for omega 3 fatty acids. But the American Heart Association recommends people with heart disease to consume 1 gram (EPA + DHA) per day, equivalent to 85 to 150 grams of fish a day. Whereas 2 to 4 grams per day is considered capable of reducing triglyceride levels in the blood. In addition, it is recommended to consume fish containing high fish oil compared to consuming fish oil supplements.
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