Omega-3s fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are beneficial for our heart. Researches have shown that it can help to:
• Lower blood pressure
• Reduce the level of triglyceride
• Reduce the risk of heart attack and stroke
• Reduce the risk of cardiac death
How Much Omega-3 Fish Oil Should You Take?
The American Heart Association (AHA) has set a daily intake of 3 grams of fish oil and it is considered to be safe.
Are There Side Effects for taking Omega-3s Fish Oil?
Yes, the side effects include:
• Fishy taste in the mouth
• Fishy breath
• Stomach upset
If you consume more than 3 grams per day, it may increase the risk of bleeding.
Should You Eat More Fish?
AHA recommends everyone to consume fish daily to get omega-3s in your diet. Fishes that are loaded with omega-3s are salmon, mackerel, sardine, tuna and herring. For those who do not like to consume fish, you can consider taking supplements to fulfil the needs of omega-3s in your body.
What Are the Other Health Benefits of Omega-3 Fish Oil?
Eye health – DHA is a major structural component of your retinas, which helps to prevent macular degeneration (vision impairment and blindness) (2).
Fight inflammation – Chronic inflammation can lead to another chronic condition such as heart disease, cancer, and many other diseases. Studies have shown that omega-3s can reduce inflammation, such as inflammatory eicosanoids and cytokines (3).
Improve mental disorders – People who are suffering from psychiatric disorder has been reported to have low omega-3s consumption. A study has suggested that omega-3s supplement can help to reduce the frequency of mood swings and relapses in schizophrenia and bipolar disorder (4).
1. Merle, B. M. J., Benlian, P., Puche, N., Bassols, A., Delcourt, C., Souied, E. H., … Turquois, I. (2014). Circulating omega-3 fatty acids and neovascular age-related macular degeneration. Investigative Ophthalmology and Visual Science. https://doi.org/10.1167/iovs.14-13916
2. Calder, P. C. (2006). n-3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/83.6.1505s
3. Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity. https://doi.org/10.1155/2014/313570
Did You Know That Nuts Can Be a Healthy Snack?
Thursday, 27 February 2020
Nuts can be a healthy choice for snacks!