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types and health benefits

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Introduction

Fish oil essentially contains two fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are particularly beneficial for health and the treatment of various pathologies. These are believed to benefit the cardiovascular system. Consuming at least two portions of fish, and especially oily fish, every week contributes to maintaining the body's health, especially at a metabolic level. L'fish oil it is the most generous food source of omega-three, in particular of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two essential fatty acids, which can be synthesized in the human body starting from an omega-3 precursor, alpha linolenic acid (ALA). This fatty acid, also essential, is especially abundant in walnuts, canola, soybean and hemp oils, as well as flaxseed and flaxseed oil.

Fish oils: the different types

Fatty fish contain significant amounts of oil in all body tissues and the abdominal cavity. The most important sources of fish oil are farmed salmon and cod liver; the product, once purified by molecular distillation, is integrated with tocopherol and enclosed in opercula or gelatin pearls. The fish that contain the highest quantities of fish oil are:

Benefits of fish oil

Oily fish is rich in omega-3 polyunsaturated fatty acids, which help reduce inflammation and potentially even the risk of heart disease, cancer and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver and in smaller quantities.

Fish oil is used for its properties:

Consuming oily fish can help protect against cardiovascular disease, preserving the arteries and heart even during periods of high stress. Fish oil may offer protection from senile dementia by counteracting neuroinflammation and neuronal death of brain cells. Consumption of oily fish may also protect against oral and skin cancers. Omega-3 fatty acids have been shown to selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect normal cells. Consuming oily fish during the last months of pregnancy can have positive effects on a baby's sensory, cognitive and motor development. Furthermore, DHA is indicated against vision disorders, especially in elderly people. At a metabolic level, however, the daily intake of 2-4 g of fish oil would appear to be effective in reducing blood triglyceride concentrations by over 20% and LDL cholesterol concentrations by approximately 10-15% in just a few weeks.

Fish oil and neurodegenerative diseases: what connections?

According to several experts, the constant intake of fish oil would reduce histological lesions and the consequent decline in cognitive, mnemonic, perceptive and motor functions in patients suffering from pathologies such as Alzheimer's or multiple sclerosis.

Fish oil intake: daily doses

Usually, the intake of fish oil occurs through the use of capsules, capsules or liquid solutions to drink from 300 to 850 mg of omega 3 fatty acids, easily available on the market, both in pharmacies, parapharmacies or supermarkets. In order to preserve the fatty acids themselves from the harmful processes of lipoperoxidation, fish oil supplements should be enriched with antioxidant vitamins, such as vitamin E. As regards the dosage recommended by experts, however, it is 1-5 g daily , to be taken preferably during meals. They are generally prescribed as follows: 5 g per day for the treatment of lipid, cardiovascular and metabolic decompensations, therefore in the presence of high cholesterol and triglyceride levels; 3 g per day for the management of inflammatory pathologies, 1 g per day for the prevention of oxidative damage.

Conclusions

Oily fish has been linked to many health benefits and can be enjoyed as part of a balanced diet. From a nutritional point of view, oily fish is a good source of protein and omega-3, however it is better to consume large fish in moderation, due to the presence of mercury in the meat.

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