Are fish oil supplements as healthy as we think? And is eating fish better?

• Omega-3 fatty acids cannot be made by the body, so it is essential to get them through your diet.
• But what does the evidence say about their benefits for us?
• Also, can eating fish provide the same benefits as omega-3 supplements?

Fish oil, which contains omega-3 fatty acids, has been shown to promote many health benefits, including promoting heart health, protecting the brain from dementia, and relieving symptoms of rheumatoid arthritis.

But what exactly are omega-3 fats, and what does the evidence say about their benefits for keeping us healthy?

And if they teeth Good for us, but can eating fish have the same effect as supplements?

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What are omega-3 fats?

Omega-3 fatty acids are a type of polyunsaturated fatty acids. These cannot be produced in our bodies, so it is essential that we get them through our diet.

Three main types of omega-3 fats are important in our diet.

• Alpha-linolenic acid (ALA) is found in plant foods such as green and yellow vegetables, walnuts, flaxseeds, and chia seeds.

• Eicosapentanoic acid (EPA) is only found in seafood, eggs (higher in free-range eggs than caged eggs), and breast milk.

• Docosahexaenoic acid (DHA) is also only found in seafood, eggs (again, free-range eggs are more abundant), and breast milk.

Omega-3s are key to the structure of our cells and help keep our hearts, lungs, blood vessels, and immune system functioning.

Should I eat fish or take supplements?

The first study to suggest that omega-3 fats may have health benefits Observational study of people who eat fishnot from fish oil.

So, are the “active ingredients” of supplements, EPA and DHA, absorbed by our bodies in the same way as fish?

Ann intervention research (When one group was given fish and one group was given fish oil supplements), we found that ingesting equal amounts of EPA and DHA from fish or fish oil resulted in similar increases in the levels of EPA and DHA in the body. Ta.

However, this assumes that it is only omega-3 fats that provide health benefits.We have others, too fish ingredientsprotein, vitamins A and D, iodine, and selenium, which may be collectively or jointly responsible for health benefits.

The observed health benefits may also be partially due to the lack of certain nutrients that would be obtained from other types of meat (red and processed meats), such as saturated fat and salt. may be.

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So what are the benefits of omega-3 fatty acids? And does the source matter?

Consider evidence of heart disease, arthritis, and dementia.

Heart disease

In case of cardiovascular disease (heart attack or stroke), meta-analysisprovides the highest quality evidence, showing that fish oil supplementation probably makes little or no difference.

another meta-analysis It was found that for every 20 grams of fish consumed per day, the risk of coronary heart disease decreased by 4%.

of national heart foundation Based on scientific evidence, we recommend eating fish rich in omega-3 fats for optimal heart health. Omega-3 levels in fish vary Generally, the more flavorful the fish, the more omega-3 fats it contains, such as tuna, salmon, deep-sea perch, horse mackerel, and snook.

The foundation says fish oil may be beneficial for people with heart failure or high levels of triglycerides, a type of fat circulating in the blood that increases the risk of heart disease and stroke. However, taking fish oil to reduce the risk of cardiovascular disease (heart attack or stroke) is not recommended.

arthritis

In the case of rheumatoid arthritis, the study Researchers have shown that fish oil supplements are effective in reducing disease severity and progression.

Eating fish can also lead to these improvements, but due to the high levels of EPA and DHA required, it is often difficult and expensive to get that amount from fish alone.

arthritis australia Based on scientific evidence, we recommend consuming approximately 2.7 grams of EPA and DHA per day to reduce joint inflammation. Most supplements contain about 300 to 400 mg of omega-3 fats.

Therefore, you may need 9 to 14 capsules per day (or 5 to 7 for concentrated fish oil) depending on the amount of EPA and DHA in each capsule. This is about 130g to 140g of grilled salmon or mackerel, or 350g of salted canned tuna (almost 4 small cans).

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dementia

epidemiological survey They showed a positive association between increased intake of DHA (from the diet) and reduced risk of developing Alzheimer’s disease, a type of dementia.

Animal experimentation Researchers have shown that DHA can alter markers used to assess brain function, including the accumulation of amyloid, a protein thought to be associated with dementia, and neuronal cell growth in the brain. (such as damage to the tau protein, which helps stabilize the tau protein). However, this has not yet been shown in humans.

A systematic review of Multiple studies in humans have shown different results regarding omega-3 fats from supplements.

Two studies that gave omega-3 fats as supplements to people with dementia found no improvement. However, when given to people with mild cognitive impairment, which is associated with an increased risk of progression to dementia, improvements were seen.

another meta-analysis (Study of Research) showed that higher fish intake was associated with lower risk of Alzheimer’s disease, but this relationship was not observed for total dietary omega-3 fat intake. This indicates that there may be other protective effects provided by eating fish.

In line with the evidence alzheimer’s disease association Eating fish is recommended over taking fish oil supplements.

So what’s the bottom line?

The more people who follow a healthy plant-based diet that includes fish and minimize their intake of ultra-processed foods, the better off they will be.

Currently, evidence suggests that fish oil may be effective in treating rheumatoid arthritis, especially if eating large amounts of fish is difficult.

To prevent dementia and heart disease, it’s best to try to get more omega-3 fats in your diet. Although plant foods contain ALA, they are not as effective as eating seafood to increase EPA and DHA levels in the body.

As with any product on store shelves, check the expiry date on your fish oil to make sure you can consume it all by then. Due to the chemical structure of EPA and DHA, easy to deteriorate, affecting nutritional value. Store in a cool, dark place, preferably in the refrigerator, away from light.

Although fish oil can have some nasty side effects, such as fishy burps, common side effects include: Serious side effects are minimized. However, it is important to discuss taking fish oil with all your doctors, especially if you are taking other medications.

Evangeline ManzioliNutrition and Food Science Program Director, Certified Registered Dietitian, University of South Australia

This article is republished from conversation Under Creative Commons License.read Original work.