Fish Oil Truth – Why Your Body Needs Fish Oil

 

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The Truth About Fish Oil

Before the late 1990s, most of us had likely never really heard about fish oil.

However, the scientific research over the last 15 years has definitively shown that fish oil has many benefits. The anti-inflammatory properties, the heart-healthy qualities, the cognitive boosts — fish oil is truly the one supplement from which nearly everyone can benefit.

However, there has been an increasing amount of research which shows that fish oil may not be all that it is cracked up to be. But is this evidence viable? Scientific research is notoriously difficult to decipher.

Interestingly, one of the key tenets of the Paleo approach is that real food is pretty much all you need. In this case, it should be noted that fish oil (more specifically, omega-3 fatty acids) can be easily obtained via food.

For example, a 6 oz. wild-caught salmon can provide over 1 gram of docosahexaenoic acid (DHA) — which is essential for brain health and development, as well as a variety of other physiological processes.

So, before we go any further, it is important to note that fish oil is definitely not needed as a supplement. Eating enough wild-caught fish will help you to reach your omega-3 goals.

However, many of us do not choose to eat fish on a regular basis, so it makes sense to add a good omega-3 fatty acid supplement to one’s daily routine, if need be.

What Is Fish Oil?

Many people ask me “What is this fish oil stuff, and why should I take it?” Quite simply — fish oil is taken from the tissues of oily fish. A common misconception is that these fish actually produce omega-3 fatty acids/fish oil – when in reality they have simply accumulated these fatty acids.

This is the reason why many health organizations recommend that certain predatory fish (at the top of the food chain) should not be consumed on a regular basis — they accumulate lots of other nasty things, too.

Since what we really care about when discussing fish oil are the two omega-3 fatty acids, DHA and EPA, we need to understand what exactly they are.

EPA is a precursor to a platelet aggregation inhibitor, prostaglandin-3, as well as leukotriene-5 and thromboxane-2. As mentioned previously, fish do not get EPA via production, they obtain it from eating algae.

Both EPA and DHA are conditionally essential – meaning they sometimes cannot be produced by the body, and need to be consumed via food or other means.

Adequate availability of DHA and EPA is fundamental to brain health and function. In fact, many studies have looked at the myriad health benefits associated with fish oil intake.

DHA, in particular, is a main part of your eye (specifically the retina), as well as being a major part of human sperm and the cerebral cortex (a region of your brain).

In addition, human breast milk is rich with DHA, and nearly half of the polyunsaturated fatty acids in your brain are, in fact, DHA. If so far fish oil seems pretty important to a healthy human existence, you’re right.

The Benefits

Where to begin? The benefits of fish oil are numerous! One of the most commonly mentioned is fish oil’s ability to aid in the treatment of heart disease.

 Many different scientific studies have looked at this specific niche of health, in fact. Fish oil has also been studied to help with high triglycerides. However, the benefits of getting enough omega-3 fatty acids in one’s diet goes far beyond these two specific conditions.

For example, fish oil has been scientifically studied to aid in weight loss. It has also been studied to help with acne. Beyond this, some studies have even linked fish oil to behavioral benefits in children with ADHD. Some studies have also shown that fish oil may help with anxiety, depression and cognitive issues.

The Downsides?

As wonderful as fish oil may now seem, be wary of manufacturers over-hyping its benefits in order to sell more products.

Additionally, some studies have shown negative outcomes from fish oil supplementation. Some new reports also claim that fish oil does not help prevent cardiovascular disease, but oftentimes these studies are not controlling for other lifestyle factors, or they have other design issues.

“Studies have shown that infants of mothers supplemented with DHA had higher mental processing scores, psychomotor development, eye-hand coordination and stereo acuity.”

Though some studies are very much legitimate, it is hard to really recommend that people should not go out of their way to get enough omega-3 fatty acids in their daily life.

For starters, Americans do not consume nearly enough wild-caught fish or protein. Secondly, DHA is essential to human health, so telling Americans to not consume this fatty acid wouldn’t be wise.

This is doubly true for pregnant mothers or infants, as DHA is essential to brain growth and development. Without it, you will run into serious health issues.

In fact, researchers in the above-linked study put it succinctly: “Studies have shown that infants of mothers supplemented with DHA had higher mental processing scores, psychomotor development, eye-hand coordination and stereo acuity.”

With all the scientific research out there, it seems very difficult to advise against taking fish oil (or eating enough omega-3s) on a daily basis.

However, what one may be able to say is that too much fish oil certainly won’t help (and may cause harm), and that it also is not a miracle cure. One’s diet and lifestyle need to be in proper order, or else fish oil may do almost nothing.

How Much Should I Take?

While intakes will vary from person to person, about 1 gram of DHA per day (because it is the most bioavailable form) is all that most people will need. There are many different options for DHA out there on the market, and it is not very expensive.

It is also important to follow a Paleo diet (or another nutrient-dense, anti-inflammatory approach) because too much omega-6 can be very bad for your body, and will wreak havoc in the form of low-grade systemic inflammation or other problems.

Do I Need It?

If you are thinking about skimping on fish oil, I would strongly advise against it. A vast body of research is continually showing a unique role for DHA in neurodevelopment as well as in prevention of neuropsychiatric and neurodegenerative disorders.

Without it, problems are most definitely likely to arise. And remember, a standard American diet is very high in omega-6 — which further displaces DHA from membrane phospholipids. This is bad news for your body and brain. So in short, yes, you need it.

Watch this video – Why Your Body Needs Fish Oil? The Truth About Fish Oil & Omega 3 ALA/DHA/EPA Vegan Sources | Dr. Milton Mills

The Bottom Line

While the new studies about fish oil are certainly interesting, they do not discount the simple human need for omega-3 fatty acids (especially DHA). Most do not change much about what we really know about fish oil.

Unfortunately, this type of thing is common in the nutrition world, as truly new information, which would cause you to change your choices, is extremely rare. Instead, we see a myriad of small “breakthroughs,” which are not really breakthroughs at all.

In conclusion, a Paleo diet is ideal for health, and including some wild-caught fish (which are high in omega-3 fatty acids) or supplementing with DHA is really all one needs. It is quite easy to get lost in all the hubbub and hype on the Internet and on the television.

So when you read new scientific research or hear about a “shocking” new report, be sure to choose wisely, and always take “breakthroughs” with a very big grain of salt (preferably iodized).

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Boost Brain Power – Why Your Body Needs DHA

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DHA: The Fatty Acid That Can Save Your Brain

There are 11 different types of omega-3 fatty acids, but not all are created equal.

Omega-3 fatty acids are a type of polyunsaturated fatty acid, and each plays a different role in our health.

The top three significant omega-3’s include alpha-linolenic acid (ALA), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA mainly comes from plants, while DHA and EPA are found in animal fats and fatty fish, like salmon.

DHA in particular is needed for learning ability and brain development, both in infancy and as we get older. Here are even more reasons that DHA is necessary for a healthy body and brain – and how to get more of it in your diet.

What Is DHA?

DHA is a long-chain fatty acid found in seafood and animal fats. This important structural fat can be found in every cell of your body, and it makes up over 90 percent of the omega-3 fatty acids found in your brain.

Since you cannot produce enough of it on its own, it is absolutely crucial that you obtain it via nutritional sources in your diet.

Where Does DHA Come from?

Seafood is one of the leading sources of DHA, though beef and eggs have a good amount of it as well. Here are a few of the richest sources:

• Mackerel
• Salmon
• Herring
• Sardines
• Oysters
• Scallops
• Caviar
• Cod
• Tuna
• Sea bass
• Cod liver oil
• Eggs
• Grass-fed beef

What Does DHA Do?

DHA plays a critical role in the development and functioning of your brain. It lives within the membranes of cells, helping them communicate with one another. This is particularly important for nerve cells in the brain. Nerve cells, also known as neurons, are designed to help cells stimulate and communicate with each other.

This fluidity of nerve cells can benefit the entire body. When you have a healthy amount of DHA, your body can fight inflammation and lower blood triglycerides, among other important functions.

The Top 5 Benefits of DHA

1. Boosts Brain Development in Children

DHA is necessary for proper brain development in children. That’s because the frontal lobes of the brain, or the part responsible for cognitive skills like memory, are dependent on DHA during growth and development.

Unfortunately, the average intake of DHA is rather low in children and toddlers since they don’t typically eat much fatty fish. A diet lacking these types of healthy fats could lead to learning disabilities such as ADHD, dyslexia, dyspraxia and other behavioral disorders.

Luckily, supplementation can help. Studies show that children’s behavior and cognition improves when their diets were supplemented with doses of DHA and other polyunsaturated fatty acids.

2. Decreases Risk of Alzheimer’s

As we get older, our brains battle cell damage, oxidative stress and memory decline. Getting enough DHA can help ensure that your brain has the energy it needs to fight off the damage from oxidative stress.

If you’re not getting enough DHA, your risk for cognitive decline increases. Getting enough DHA can prevent Alzheimer’s disease and other brain disorders.

3. Improves Vision

DHA plays a key role in healthy vision as well. This is because DHA activates rhodopsin, a membrane protein within the rods of the eye. Rhodopsin is found in specialized cells called rods, which sit in the retina to increase low light vision. When you get enough DHA, your brain can more readily receive the messages your eyes are trying to send.

4. Reduces Inflammation

When we experience inflammation, it’s because immune cells called macrophages are triggered. A process called autophagy determines whether these cells are calm or hyperactive.

Omega-3 fatty acids, and DHA in particular, inhibit the secretion of inflammatory factors that would otherwise be caused by macrophages.

It’s important to get enough DHA to keep inflammation down, which in turn decreases risk of autoimmune disease as well as swelling and pain in joints.

5. Improves Heart Health

Your heart health is also dependent upon DHA. The anti-inflammatory properties of DHA can help reduce the risk of blood clotting and lower blood pressure, and may even reduce blood triglycerides. Some issues associated with high triglycerides include diabetes, high blood pressure and obesity.

Should You Supplement with DHA?

If you’re eating a healthy serving of wild-caught fish a few times per week, chances are you have no need to supplement. If you aren’t a fan of fish, you have a few options for supplementation.

Fish oil is one of the most widely available options. It comes from fatty fish and contains two main omega-3’s: DHA and EPA. You can also use krill oil, which is extracted from small shrimp-like crustaceans from Antarctica.

Green-lipped mussel extract, made from a type mussel found in New Zealand, might be the best option, as it also contains a rare fatty acid with powerful antioxidants.

The combination of the fatty acids in green-lipped mussel extract isn’t found in any other marine oil, making it one of a kind.

The recommended daily dose for DHA supplementation is around 250 milligrams/day, but there’s no big concern of overdoing it – high doses are easily tolerated.

Watch this video – Why Your Body Needs DHA? How Does Fish Oil Work?

The Bottom Line

If you’re looking to boost your cognition, lower inflammation, and improve your vision, you might benefit from adding some DHA into your diet. Seafood, grass-fed beef and eggs are good sources of DHA, and can contribute to a healthy heart and brain.

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook