My dad recently told me he used to
consume a fish oil supplement when he was younger because it allegedly was
“good” for you. Granted, he said it was among one of the worst things he has
ever eaten (fishy flavor isn’t for everyone), but it made me wonder what all
the benefits of consuming fish oil and fish oil supplements are. Fish oils are
derived from a variety of fatty fish such as salmon, trout, herring, tuna, and
sardines. These fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA), which are omega-3 fatty acids.
Well, it turns out my dad was right,
fish oils are chocked full of health benefits: cognition and memory, protection
from vision loss, and potentially decreased risk of prostate cancer. Athletes
also may consume fish oils supplements derived from cold-water fish for joint
health because EPA and DHA contain anti-inflammatory chemicals called
resolvins. Fish oils are also very important for fetal brain development, as
you may see EPA and DHA in fortified baby formulas.
The research goes back and forth,
but putting controversy aside, in order to get the most benefit from fish oils,
you need to aim to eat about two servings of fish per week. The fatty fish
listed above have higher levels of EPA and DHA, but white fish, such as
halibut, cod and tilapia, also have these fish oils in lower amounts. As
always, fish oils are more readily absorbed from food rather than pills, so try
putting a 3-ounce portion of fish on your plate for diner a few times a week!
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