Fish Oil Truth – Why Your Body Needs Fish Oil

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

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

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

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

5 Common Myths About Cholesterol and Heart Disease Busted

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Cholesterol is the oft-misunderstood villain of heart disease. Read on for some busted myths about cholesterol and heart disease.

Is dietary cholesterol a huge problem? Should cholesterol-reducing drugs be considered essential for wellness? Will excess cholesterol lead to an early death?

These are ideas that pervade our modern understanding of cholesterol and health.

The truth about cholesterol has often been lost between research and long-held opinions, but thankfully science has made some definitive discoveries in recent years about what cholesterol is and how it actually works. It’s time to bust some myths and uncover the truth about how cholesterol really impacts your health.

How Cholesterol Became the Bad Guy

With heart disease on the rise in the 1970s, the medical community started looking for a scapegoat to tell people to avoid. People wanted a tangible way to protect themselves.

The answer became avoiding saturated fat and dietary cholesterol, and ushered in statins, or cholesterol-lowering drugs.

Unfortunately, since the advent of these as regular protocols, heart disease has become the number one killer in the world.  Clearly, something is missing in this heart-protective equation.

In 2017, new research announced that saturated fat was not, in fact, a cause of heart disease. With no correlation between saturated fat and cardiovascular problems, cholesterol’s impact came into question. Is it as bad as everyone assumed?

5 Most Common Myths About Cholesterol and Heart Disease Busted

Despite new research, long-held beliefs about health are hard to defeat. It’s still common to hear advice from doctors stating that people need to eat low-fat diets, watch their cholesterol, and eat plenty of whole grains. Drugs to lower cholesterol remain some of the most-prescribed pharmaceuticals today.

So, what is the truth behind these myths?

1. Too Much Cholesterol Will Cause Heart Disease and Heart Attacks

There is no research supporting this exact connection. But research does show that too low levels of good cholesterol might lead to heart disease and heart attack. This is because cholesterol actually serves necessary functions within the body – both the LDL and HDL kinds.

Too low levels of HDL, or too low levels of cholesterol overall, can leave the body open to damaged cells and inflammation, particularly since the HDL cholesterol transporter serves antioxidant functions within the body.

2. Too Much Cholesterol Will Shorten Your Life

Some research actually shows that older folks who have higher levels of cholesterol live as long or longer than those who have lower levels. Cholesterol is necessary in the body for cell structure, nutrient transport in and out of cells, hormone metabolism, and more, making it a requirement for health.

Because cholesterol is essential, the liver actually produces as much as 85 percent of the body’s daily needs. Even dietary cholesterol sources must be converted before use, and don’t actually impact blood cholesterol levels as much as was previously thought.

3. Cholesterol-Lowering Drugs Are Safe and Essential for Prolonging Life

Not only does research not prove that statins are safe, but a strong body of evidence supports the fact that statins cause more problems than they solve. They’ve been linked to diabetes, and cholesterol reduced by statins might potentially culminate in cancer.

Cardiovascular disease and deaths have not decreased with the increase in statin use, so even if they might be beneficial in a few cases, they’re not the wonder drug that they’ve been made out to be.

4. High Cholesterol Predicts Who Will Have Heart Attacks

While people like to have a neat and tidy way to predict whether they’re at risk for a heart attack, cholesterol isn’t the bad guy.

Cholesterol levels aren’t necessarily predictive of who will have heart attacks anyway. In fact, many people who have heart attacks don’t even have “red flag” levels of cholesterol, although they may have lower levels of HDL and higher levels of LDL.  Overall, higher cholesterol levels are actually associated with longer lifespans.

5. Saturated Fat Leads to High Cholesterol and Heart Disease

The medical community has painted pictures of saturated fat sitting solidly in the arteries, clogging them, setting the ticking time bomb for a heart attack.

Saturated fat is not associated with heart disease, and while no diet should consist of only saturated fat, modern research fails to highlight that it’s not saturated fat that is the problem, but rather a lack of omega-3 fatty acids or excessive carbohydrate intake that are the actual risk factors for cardiovascular health.

Common myths about cholesterol and heart disease – Watch these 3 videos below:

Heart health: Breaking down myths and reality

Cholesterol Myth: Here’s The Truth

Dr. Paul Mason – ‘Saturated fat is not dangerous’

While cholesterol and saturated fat aren’t the heart-clogging problems that the past few decades have led us to believe, there are other mechanisms associated with the breakdown of cardiovascular health.

Most heart disease stems from inflammation, which in some cases can be associated with elevated LDL levels, but in other cases is not.

There is no single lab test that can be used to definitively assess heart disease risk, but there are lifestyle factors that can reduce inflammation and lead to overall health and a lowered disease risk.

Avoid processed and refined foods.

They’re nutrient-poor and don’t provide your body what it needs to function optimally.

Avoid trans fats and vegetable oils.

These can lead to oxidative stress in the body, which results in inflammation. They’re also damaging for the good gut microbes needed to prevent bacterial imbalance.

Get regular exercise or movement daily.

No need for a fancy fitness plan or expensive trainer. Even if you don’t do anything beyond adding more natural movements into your daily life, you’ll be working toward reducing your inflammatory load.

Maintain a healthy sleep cycle and routine.

Ensuring a healthy seven or eight hours of sleep each night is vital for the body’s restorative processes, and without this, it can become easily stressed, inflamed, and prone to disease.

Stay hydrated.

Cells need adequate fluid levels to get their jobs done, and when we become stressed at a cellular level, inflammatory processes take over. Aim to drink half your body weight in ounces a day.

Quit sugar.

Sugar isn’t a dietary need, and even Paleo forms offer little nutritionally compared to vegetables and fruits. Sugar increases glucose, insulin resistance, and inflammation, and it can boost the bad bugs in the gut.

Get to a healthy weight.

Whether you have five pounds to lose, or more than 50, working toward an optimal weight is vital for longevity. BMI isn’t the best gauge for weight, but inflammatory markers in your blood can give clues as to what a healthy range might be.

Your doctor can test things like LDL, homocysteine, C-reactive protein, and triglycerides to help look at your body’s overall inflammatory picture, and this might help to set a better weight loss target.

Find healthy outlets for stress.

When we deal with chronic stress, inflammation takes over in the body to help us cope. Consider seeing a therapist, exercising more, practicing meditation, or focusing on other elements of self-care.

Don’t smoke cigarettes.

This one goes without saying, but some people still talk themselves into believing that they’re not really that bad. They are.

Avoid or strictly limit alcohol intake.

Alcohol in moderation might not seem like a bad thing, but it can be highly inflammatory and lead to gut disruption.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

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