Fish oil is oil derived from the tissues of oily fish. This oil naturally contains the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil is now recommended for a healthy diet. It is beneficial to eat fish once a week (or more) but care must be taken to avoid the fish species which contain the toxin mercury or other contaminants such as Chlordane. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). [1] Note that these species are often predators, which can accumulate toxic substances due to their position at the top of the food chain.
Benefits of fish oil
Some experts believe that taking fish oil (in any form) can help regulate cholesterol in the body. This is because of the high levels of Omega 3, specifically the effects of the EPA and DHA constituents on Peroxisome proliferator-activated receptor alpha (PPARα), whose benefits include not only reduction of cholesterol, but also anti-inflammatory properties and positive effects on body composition. However, the preferred source of Omega 3 should be from the fish's body, not the liver. The liver of fish and many animals, such as seals and whales, contains, besides Omega-3, the active form of Vitamin A, such as in cod liver oil. At high levels, this form of the vitamin can be dangerous. This proved fatal to early explorers to the land of the Inuit. They were given raw liver by the natives, which contained a toxic overdose of Vitamin A for the white explorers; however, the same amount was harmless to the Inuit, who had no other source of Vitamin A except animal livers.
Some studies[1] were conducted on prisoners in England where the inmates were fed seafood which contains Omega Three Fatty acids. It was observed that the high consumption of these fatty acids led to a drop in the homicide rates. Another study was conducted in Finland where they found that prisoners who were convicted of violence had lower levels of Omega Three Fatty Acids than normal. It was suggested that these kinds of fatty acids are responsible for the neuronal growth of the frontal cortex of the brain which in turn is responsible for the personal behavior.
The American Heart Association recommends the consumption of 1g of fish oil daily, preferably by eating fish, for patients with coronary heart disease.[2]
The US National Institute of Health lists three conditions for which fish oil and other omega-3 sources are most highly recommended (Grade A scientific evidence): Hypertriglyceridemia, Secondary cardiovascular disease prevention and High blood pressure. It then lists 27 other conditions for which there is B or C grade evidence. It also lists possible safety concerns: "Intake of 3 grams per day or greater of omega-3 fatty acids may increase the risk of bleeding, although there is little evidence of significant bleeding risk at lower doses (245-247). Very large intakes of fish oil/omega-3 fatty acids ("Eskimo" amounts) may increase the risk of hemorrhagic (bleeding) stroke." (NIH Medline Plus)
According to a study from Louisiana State University in September 2005, fish oil may help protect the brain from cognitive problems associated with Alzheimer's disease.[3]
A study from the University of Adelaide [4] indicated that fish oil may be as or more effective than Ritalin for treating Attention-deficit hyperactivity disorder.
For purchasing fish oil dietary supplements, it is often recommended to seek a label certifying the product to be distilled, pharmaceutical grade, and free of mercury and other toxins.
References
- ^ Omega 3 Fish Oil found in Oily Cold Water Fish. Retrieved on 2006-08-25.
External links
- International Fish Oil Standards
- An organization concerned with the quality of omega-3 products as it relates to the international standards established by the World Health Organization and the Council For Responsible Nutrition for purity and concentration.
- NIH Medline Plus. MedlinePlus Herbs and Supplements: Omega-3 fatty acids, fish oil, alpha-linolenic acid. Retrieved on February 14.
- Joyce A. Nettleton, ed. PUFA Newsletter. Retrieved on February 20, 2006. Two newsletters, both quarterly, reviewing recent publications in essential fatty acids. One is written for researchers, the second is for consumers. Industry sponsored, academic contributors.
Categories: Dietary supplements | Fish products | Animal fats
