Overview of fish oil benefits and best times to consume
What is fish oil?
Fish oil is the essence extracted from fish fat. Its main component is Omega-3, a polyunsaturated fatty acid.
Omega-3 is an important component of biological cell membranes and is involved in a variety of body reactions, including anti-inflammatory, anti-thrombotic, and regulation of lipid metabolism, glucose tolerance and central nervous system function. Omega-3 is mainly composed of the following three components:
1. ALA<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> (α-linolenic acid): This is an essential fatty acid that the human body cannot synthesize on its own and must be obtained from vegetable oils, seeds or health foods.
2. EPA (eicosapentaenoic acid): The human body cannot synthesize it by itself, but it can be obtained by converting ALA into EPA, or from seafood and health foods.
3. DHA (Docosahexaenoic acid): It cannot be synthesized by itself, but ALA or EPA can be converted into DHA. It can also be obtained from seafood and health foods.
What are the functions and benefits of fish oil?
The medical community has different opinions on the health benefits of fish oil, but a large amount of research data shows that Omega-3 (including EPA and DHA) in fish oil does contribute to health, which is specifically reflected in the following aspects:
1. Improve cardiovascular health: It has anti-inflammatory, anti-thrombotic, triglyceride-lowering and blood pressure regulating effects.
2. Improve vision health: reduce inflammation on the surface of the eye, promote the secretion of eyelid glands and tear glands, and stimulate nerve regeneration.
3. Promote the development of infants and young children: It helps the development of brain nerves and vision, and helps build the immune system.
4. Prevent mild Alzheimer's disease: Enhance cognitive function, improve mild symptoms, and help regulate weight.
The best time and method to take fish oil
Fish oil is a fat-soluble nutrient. Taking it with foods containing oil can improve its absorption rate. Therefore, it is recommended to take it after meals, especially after lunch or dinner with more oily foods.
How to choose high-concentration fish oil?
1. How to choose deep sea fish oil? What are the benefits of deep sea fish oil?
Deep-sea fish such as salmon, mackerel and saury are rich in oil and high in Omega-3. Many fish oil products are extracted from such deep-sea fish. However, these fish are high on the food chain and may contain high levels of heavy metals such as mercury. Therefore, please pay attention when purchasing:
- Whether the raw materials come from pure fisheries: Pure waters refer to places far away from human activities and with low heavy metal pollution, no nuclear pollution or oil extraction, such as Norway or Alaska.
- Whether the product has passed international standards and various tests: Choose products that indicate that the raw materials come from pure seas and are accompanied by various safety inspection reports and international certifications.
2. Is high-concentration fish oil better? What is the difference with high-unit, high-content fish oil?
The concentration, unit or content of fish oil products usually refers to the amount of omega-3 per serving. The measurement methods vary slightly between brands. Some brands reduce the volume of each capsule to make it easier to swallow, so you may need to take it more than once.
In theory, the higher the concentration of fish oil, the more Omega-3 it contains and the more significant the health benefits. According to the guidelines of the Ministry of Health and Welfare, the total daily intake of EPA and DHA by the average person should not exceed 2 grams, while patients with special diseases should not exceed 5 grams.
When purchasing, you should pay attention to the concentration indicated on the fish oil product <a href=https://medvoyage.tw>fish oil recommendation</a> to ensure its authenticity. The actual concentration can be calculated according to the following formula:
Omega-3 content (EPA <a href=https://medvoyage.tw>fish oil</a> + DHA) / total weight of fish oil per serving (excluding capsule weight)
It should be noted that some products will label the content of Omega-3, EPA and DHA at the same time, but the sum of EPA and DHA may not be equal to the labeled Omega-3 content. This may be because other Omega-3 such as ALA are added to increase the total amount.
3. Three types of fish oil: TG, EE, and rTG
Fish oil can be divided into the following three types according to different extraction methods:
<a href=https://healthy-nature.tw>When to take fish oil</a> - TG fish oil (triglyceride type)
Description: The most traditional fish oil extraction method
Fish oil concentration: about 30~50%
Absorption rate: less processing procedures, close to nature, high bioavailability
Price: Relatively cheap
-<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> EE type fish oil (esterified fish oil)
Description: Increase the concentration through esterification technology
Fish oil concentration: about 50~70%
Absorption rate: Different from natural triglycerides, the absorption rate is lower
Price: between TG and rTG
- rTG fish oil (re-esterified triglyceride form)
Description: Through advanced extraction technology, the structure of EE type fish oil is adjusted back to TG type
Fish oil concentration: more than 80%
Absorption rate: The triglyceride form is retained and the absorption rate does not decrease
Price: Relatively high