Properties of fish oil
Nutritional value and composition | Vitamins | Minerals
How much does fish oil cost (average price for 1 package)?
Moscow and Moscow region.
100 rub.
Fish oil is famous for two things - its not particularly pleasant taste and its exceptional benefits for the human body. We think that the vast majority of residents of our latitudes have tasted the medicinal product or taken fish oil as a natural medicine, so they know what the benefits of fish oil are.
People began to use the healing properties of fish oil relatively recently, but fish has always been valued and considered a medicinal food product. In the Middle Ages, many diseases were treated with fish. For example, the liver of the Burbot fish was used to cure eyesores, and Lim fish helped with gout or fever.
Therefore, it is not surprising that people began to think about ways to preserve healthy products. As a result, fish began to be not only dried and dried, but also canned, frozen, or obtained fat from fish. Fish oil began to be produced on an industrial scale back in the days of the Russian Empire. Much earlier than the factory method, the method of obtaining fish oil by the inhabitants of the Kola Peninsula was known.
What results should you expect from taking it?
What will happen to an athlete’s body if he starts consuming fish oil in the required quantity on a regular basis? Let us analyze the results using the example of capsule consumption, since it is not always possible to check the ratio of various polyunsaturated fatty acids in fish products, as well as to check the quality of these products.
So, if you consume omega-3 polyunsaturated acids from fish oil capsules for a long time, compensating for the lack of omega-3 from natural food, the results will be as follows:
- Less cholesterol plaques.
- Reducing the risk of heart attack or stroke.
- Increased levels of good cholesterol.
- Cleansing the vascular system.
- Reducing the load on the heart muscle.
- Increased endurance.
- Increases natural testosterone levels.
- Serious anti-estrogenic effect that will help overcome strength plateaus.
- Increased productivity.
- Accelerate recovery between workouts.
- Additional effect of blood saturation with nitrogen.
All this will allow you to achieve significantly greater results in professional CrossFit. Adaptogenic qualities are especially important for crossfitters, since the loads in this sport are considerable (source: Medical News magazine).
The adaptogenic effect will reduce the load on the liver and kidneys and increase your productivity, allowing you to train 5-7 times a week without the use of additional sports nutrition.
Composition of fish oil
The main ingredient in fish oil is cod liver, which the Pomors put in special barrels and left there for a couple of days. Over time, the natural process of tissue decay began, and the fat began to flow out, where it was collected in containers.
Northern peoples have long learned to use the exceptional properties of fish oil and obtain it from fatty fish, albeit in primitive ways. Much later, residents of the North were told about a new method for obtaining the product, when the liver was heated in a special boiler and even filters were used to purify the final product. However, changing the extraction process did not affect the composition of fish oil. And yet, what are the invaluable benefits of fish oil for people?
Nutritional properties of fish oil
Of course, the presence of omega-3 is the main reason why fish oil should be present in everyone's diet, but it is not the only reason. In fact, it contains many other elements that can help solve or alleviate problems of various kinds.
Fish oil also contains the fatty acids EPA and DHA. These acids provide energy to the cells so that the body cannot function without them.
Rich in vitamins A and D, which play an important role for the proper functioning of the body by participating in various chemical processes. For example, vitamin A deficiency can lead to vision problems. While insufficient intake of vitamin D can lead to an imbalance in the secretion of parathyroid hormone (produced by the parathyroid glands), which causes osteoporosis, hypertension, muscle weakness and so on.
In addition, the high content of vitamin E gives fish oil a powerful antioxidant effect. This vitamin neutralizes free radicals that are formed during certain metabolic processes. By blocking free radicals, fish oil protects the body from aging and degenerative diseases.
Benefits of fish oil
We think that first you should take a close look at the composition of the product, which includes vitamins A and D. Moreover, the content of these beneficial substances is simply off the charts. Perhaps there are not many products in nature that can compare with fish oil in terms of the content of Omega-3 and Omega-6 saturated fatty acids. Fish oil also contains oleic and palmitic acids. Fatty acids provide benefits and health to the human cardiovascular system.
Fish oil prevents breast cancer and protects against emphysema. Fish oil is recommended for pregnant women. Fat helps children grow healthy and develop properly. Currently, fish oil in capsules is used in medicine. This product has all the beneficial qualities and at the same time does not have the characteristic unpleasant fatty taste, so children will take the vitamin substance with great pleasure.
What is fish oil and how does it work?
Several types of fatty fish contain high levels of omega-3 fatty acids, natural nutrients that the human body cannot produce itself.
Fish oil (not fish oil) comes from fatty fish and contains two valuable omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids provide the greatest benefits of fish oil, especially when the ratio between omega-3 and omega-6 (another naturally occurring fatty acid) fatty acids is close to one to one.
The bad news is that most people consume too much omega-6 from meat, eggs, vegetable oil, nuts, cereals, dairy products, etc. At the same time, their diet lacks omega-3 with its ratio to omega-6 close to one in ten (omega-3 : omega-6) or, incredibly, one in twenty in some cases!
This ratio gives rise to many significant health problems, since, among other things, omega-6 is known for its inflammatory effect. This is why most doctors advise people to supplement their diet with omega-3s for the correct ratio of o-3 to o-6.
Thus, fish oil is the main dietary supplement containing omega-3.
You can get o-3 directly from fish by eating it 3-4 times a week, and then you won't need a fish oil supplement for weight loss. But most ordinary people who do not exercise or do not know the basics of proper nutrition do not eat a lot of fatty fish in one week. For example, the average woman can eat fish for several weeks in a row.
How fish oil works:
If you ask “What is fish oil for?”, then the simplest answer you will receive will be “What and why is fish oil not needed?”
And the answer will be because fish plays an important role in improving a surprisingly large number of vital processes in the body!
What are the benefits of fish oil capsules for bodybuilders and athletes? It helps them grow muscles, lose fat and improve overall physical fitness.
For others, fish oil will be beneficial because it significantly improves overall health. Next we will talk about its benefits in detail.
Harm of fish oil
Unfortunately, in addition to the extremely beneficial qualities, there is also harm to fish oil, which can be expressed in complications of tuberculosis, urolithiasis and cholelithiasis. People who suffer from thyroid diseases and stomach ulcers can be particularly harmed by fish oil, so they should completely exclude the product from their daily diet.
In addition to contraindications, there are special instructions for taking fish oil as a medicine: do not exceed the recommended dose; it is better not to consume fish oil on an empty stomach, otherwise you will get severe stomach upset.
Fish fat
Fish oil is an animal fat that is obtained from fish. The high content of polyunsaturated fatty acids makes it very beneficial for the cardiovascular system. Regular use leads to a reduction in blood clots, low-density lipoproteins, and also prevents the risk of insulin resistance.
Omega 3
The most important omega-3 - polyunsaturated fatty acids that have a positive effect on human health are alpha-linolenic and eicosapentaenoic acids. They are necessary for the effective transmission of biogenic amines in the central nervous system and improved blood supply to the brain, which, in fact, leads to improved cognitive performance.
Eicosapentaenoic acid is also known to have anti-inflammatory properties. Neuroprotectins, precursors of polyunsaturated fatty acids, protect neurons from the adverse effects of oxidative stress. It occurs during excessive physical activity, which is typical for athletes, which is why they simply need a constant supply of these substances.
However, the effect on the brain of omega 3 - polyunsaturated fatty acids is not limited. Studies conducted in the seventies found that the incidence of hypertension, atherosclerosis of the extremities, and coronary artery disease was significantly lower in the group taking omega 3-polyunsaturated fatty acids.
Fish oil - composition
Fish oil is an excellent product in terms of chemical composition and vitamins, healthy, but not very pleasant in taste or smell. You can enrich your body with this active substance in two ways: by including fresh fatty fish in your diet or using pharmaceutical preparations.
Composition and nutritional value of fish oil
A large percentage of fish oil is found in sturgeon, tuna, salmon, trout, mackerel, herring, sardines, mackerel and some other types of fish. Some predatory fish, such as sharks, are also rich in fish oil. However, eating their meat is dangerous - it contains many harmful components, for example, heavy metals, which accumulate as a result of eating large quantities of small fish.
Fish oil is a cocktail of fatty acids: monounsaturated, saturated and polyunsaturated (omega 3 and 6). Of the vitamins, fish oil has a particularly high content of fat-soluble A and D.
Vitamin A is responsible for maintaining vision, functioning of the digestive and respiratory organs, and the formation of tooth enamel. A lack of vitamin A leads to an increase in allergic reactions, nervous tension and deterioration in the condition of hair and nails.
Vitamin D is necessary for metabolic processes involving calcium and phosphorus. The strength of bones and teeth, as well as the functionality of muscle tissue, depend on these elements. With a lack of vitamin D, children may develop insomnia, nervousness and rickets. By the way, an interesting fact: for the first time, vitamin D was obtained from tuna fat.
One of the most valuable components present in fish oil is omega 3 fatty acids, which fish receive by eating plankton and algae. The spectrum of effects of omega 3 fatty acids on the body is very wide, they are:
- serve as the basis for the formation of cell membranes, mitochondria, the myelin sheath of neurons and some other tissues;
- accelerate metabolic processes and rehabilitation processes after injuries;
- improve blood composition, serving as a prevention of thrombosis and heart disease;
- protect against cancer and Alzheimer's disease;
- participate in the synthesis of hormones.
And this list of benefits of omega 3 fatty acids is far from complete. Another important property is their ability to help in losing excess weight. That is why people who include fatty fish in their diet rarely gain weight, despite the high nutritional value of fish oil. One gram of fat gives the body 9 kcal. Fatty fish contain between 10 and 35 grams of fat per 100 gram serving, giving between 90 and 315 kcal.
Nutritional value of fish oil
The main nutritional value of fish oil is its high fatty acid content. I already mentioned them earlier - these are omega-3 fatty acids or EPA and DHA.
Want to know more about the nutritional value of fish oil? One teaspoon (4 grams) of sardine fat, for example, contains approximately:
- 40.6 calories
- 4.5 grams fat (1.5 grams saturated)
- 0 milligram sodium
- 0 grams fiber
- 0 grams sugar
- 0 grams protein
- 14.9 international units of vitamin D (4% daily value)
- 1,084 milligrams omega-3 fatty acids (daily amount varies by age and gender)
- 90.6 milligrams omega-6 fatty acids (daily amount varies by age and gender)
Nutritional values may vary among supplement manufacturers and depending on the type of fish. All details about a particular product can be read on the label.
Benefits of Fish Oil
Fats derived from fish are beneficial for treating heart disease, depression, high cholesterol, inflammatory bowel disease, arthritis, Alzheimer's disease, eczema, diabetes, cancer, autoimmune diseases... and the list goes on. In addition, this product has been proven to help the body lose weight, improve skin condition, promote a healthy pregnancy and enhance the body's fertility functions.
Most of the benefits of fish oil come from the presence of omega-3 fatty acids, particularly eicosapentaenoic acid and docosahexaenoic acid. Fish oil also contains other beneficial essential fatty acids – alpha-linolenic and gamma-linolenic.
Does fish oil cause prostate cancer?
A 2013 study examining the link between prostate cancer and fish oil supplementation caused many people to become concerned. A study published in the Journal of the National Cancer Institute found that the risk of developing prostate cancer in men who took large amounts of fish oil was 71%. The study was conducted on 2,227 men, 38% of whom already had prostate cancer.
According to researcher Theodore Braschi of The Ohio State University Medical Center, taking mega doses of any type of supplement can be dangerous to your health, including fish oil.
What does “mega dose” mean? The American Heart Association considers up to 3 grams of fish oil per day safe for humans. Doses above 3 grams should only be taken under the supervision of a physician. Most doctors consider a daily dose of 2+ grams (or 2,000+ milligrams) to be a mega dose.
Should I stop taking supplements because of this study? - No. However, you should pay attention to the dose you take per day and the manufacturer of the supplement.
The reason why the risk of developing prostate cancer increases is IMBALANCE. As I said earlier, omega-6 fatty acids are not harmful to humans if they are taken with omega-3 fatty acids in a 2:1 ratio. Omega-3 fatty acids suppress inflammation, and omega-6 fatty acids promote inflammation, which keeps the immune system functioning in balance.
So, if you take too much omega-3 fatty acids (EPA and DHA), you will weaken your immune system, which will promote cancer rather than prevent it. I cited this study as an example of the fact that more does not mean better. When it comes to supplements, you have to be extremely careful not to overdo it.
Fish oil deficiency: dangers and consequences
Insufficient fish oil in the diet can cause many diseases. An imbalance between omega-3 and omega-6 fats can also cause health problems. Ideally, their ratio should be 1:2. However, as the researchers say, in practice this figure is far from the recommended one. Imbalance occurs due to poor nutrition. The easiest way to restore the required proportion is to give up fast food and introduce foods rich in fish oil into your diet.
An organism lacking the beneficial substances contained in fish oil usually suffers from:
- autoimmune diseases;
- cardio diseases;
- cancer;
- type 2 diabetes;
- obesity;
- asthma;
- intestinal dysfunctions;
- metabolic disorders;
- dystrophy.
