fish oil

Fish Oil: Is It A Friend Or Foe?

Are you one of the people who keep on looking for things to make yourself healthier? I don’t blame you, our environment today is full of radicals, so we are so anxious to think about how we are going to end up if we don’t take care of ourselves. I stumbled upon Fish Oil a few years ago, when one of my friends takes it regularly. I didn’t ask why, but I presumed because it is healthy.

I’ve always been curious about different supplements, where it came from, what’s the main ingredient and why is it beneficial. This is the reason why  I’m doing my research on why Fish Oil is good for the body and why we should make it as part of our diet. 

I want to know if fish oil supplements is a friend or foe?

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What Is Fish Oil?

what is fish oil

If you are curious where fish oil came from, it is literally from a fish. It is the fat or oil that is extracted from fish tissue, and there are also times that it can come from the livers of the fish. 

Fishes like tuna, trout, mackerel, salmon, and sardines are the familiar sources of fish oil. 

Fish oil is made up of 30% omega-3s, which has a lot of health benefits. According to the World Health Organization (WHO) we are recommended to have 1-2 portions of fish in a week to have those omega-3s in our body as it can protect us from diseases. They are also a good source of vitamins A and D. The omega-3s found in fish oil have a lot of health benefits compared to the omega-3s that you can get from plants. 

Why Use Fish Oil?

Fish oil is loaded with omega-3 fatty acids, and they usually come from food that we eat. Our bodies can’t make it, and it is why we need to get it from different sources. It has a lot of benefits, that’s why it is recommended that you should include fish oil into your diet if you’re not getting the right omega 3-s. So why omega-3s are essential?

Dicisahexaenoic acid (DHA) and Eicosapentawnoic Acid (EPA) are the two vital omega-3 fatty acids that we usually find in fishes, some of them came from plants as well. Omega-3 acids are essential when it comes to our brain functions and will help in healthy growth, development, and inflammation.

If your omega-3s are not sufficient, you might be at risk with a lot of health problems such as cardiovascular disease, cancer, mental disorder, and a lot more. So, the right intake of omega-3s from fish oil will be beneficial to your overall health.

Where Can I Get My Omega-3s?

Where can I get omega 3

Aside from fish oil, food is the primary source of omega-3s. Eating fish is not only the source as you can get it from other sources like eggs, and a lot of vegetables also have it. If you are a vegan or a vegetarian and opt not to eat fish, you can get your dose of omega-3s from the following:

  • spirulina

  • walnuts

  • chia seeds

  • radish seeds

  •  basil

  • spinach

  • flax

  • hempseed

  • perilla oil

  • Tarragon

Should I take Fish Oil Supplements?

should i take fish oil

Fish oil supplements are designed to give you a convenient way to provide you with the omega-3s that you need. It is so popular as food companies are adding it to their products and marketing it. It is why you will see food products like cereal, juices, yogurt, and milk with omega-3s plastered on its packaging.

If you think that you are not getting enough omega-3s that your body needs, you can always get fish oil supplements. It is advised that if you already consume a healthy and balanced diet, no need to take supplements.

Choosing The Right Fish Oil Supplement

choosing fish oil

If you already decide that you should take a fish oil supplement to get enough dose of your omega-3s. Here is what you need to know:

  • A 1 gram dose is enough for a day. Ask your doctor’s recommendation if you need more.

  • Make sure you get a quality supplement. It should have certified seals.

  • Always consult your doctor if you have an abrasive reaction from taking supplements.

Benefits of Fish Oil

There are a lot of benefits when you include fish oil into your diet, may it be from food that you eat or fish oil supplements that you take.

Here are the known benefits of fish oil:

  •  May help with multiple sclerosis

  • May reduce the risk of developing prostate cancer

  • May reduce the risk of post-partum depression

  • May help people with behavioral problems such as ADHD

  • May improve memory

  • May protect the heart

  • May help prevent Alzheimer’s disease

  • May protect people from age-vision loss

  • May reduce the risk of psychosis

  • May help boost fetal development

Risks of Fish Oil

Yes, there are a lot of health benefits that we can have if we take fish oils. However, some people might be at risk if they take it.

Here is the known risk of fish oil:

  • May affect blood clotting

  • May suffer from gastrointestinal problems

  • Too much Vitamins A and D can be poisonous

  • People with fish or shellfish allergy may be at risk

  • High levels of intake of fish oil can be toxic because of ocean pollutants

Final Thoughts

final thoughts fish oil

Now that we know the essentials of fish oil, it seems clear that though it has risks, the benefits outweigh it. The benefits of fish oil are the thing that we need right now with all the pollutants and radicals around us to add additional protection for our health.

 I would recommend fish oil to people who think they lack omega-3s but those who have a good and healthy diet should stick to it. Going organic is much better nowadays.

If you are considering to have fish oil supplements, you should consult your doctor and discuss it. 

So, to answer the question if fish oil is a friend or foe? It is definitely a friend to me. 

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