The effects and benefits of fish oil and the best time to consume it #What is fish oil?
Fish oil is the oil extracted from fish, mainly containing Omega-3 and polyunsaturated fatty acids.
Omega-3 is a key component in maintaining cell membrane structure and is involved in many reactions in the body. It is related to anti-inflammation, anti-coagulation, regulation of lipid metabolism, glucose tolerance and central nervous system function. It mainly contains the following three <a href=https://... moreThe effects and benefits of fish oil and the best time to consume it #What is fish oil?
Fish oil is the oil extracted from fish, mainly containing Omega-3 and polyunsaturated fatty acids.
Omega-3 is a key component in maintaining cell membrane structure and is involved in many reactions in the body. It is related to anti-inflammation, anti-coagulation, regulation of lipid metabolism, glucose tolerance and central nervous system function. It mainly contains the following three <a href=https://medvoyage.tw>fish oil recommendation</a> ingredients:
- **ALA (α-linolenic acid)**: It is an essential fatty acid that cannot be synthesized by the human body and must be ingested through vegetable oils, seeds or health foods.
- **EPA (eicosapentaenoic acid)**: <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a> The human body cannot synthesize it on its own. It can be converted from ALA or obtained directly from seafood and health foods.
- **DHA (Docosahexaenoic acid)**: It cannot be synthesized by the human body. It can be converted from ALA or EPA or ingested from seafood and health foods. #Fish oil benefits
There is a lot of discussion in the medical community about the health benefits of fish oil. However, studies have shown that Omega-3 (including EPA and DHA) has a positive effect on maintaining health, including:
- **Promote cardiovascular health**: anti-inflammatory, anti-coagulation, lowers triglycerides and regulates blood pressure.
- **Improve eye health**: Reduce eye inflammation, promote tear secretion, and stimulate nerve regeneration.
- **Helps infant and toddler development**: Promotes brain and vision development, strengthens the immune system.
- **Prevent mild Alzheimer's disease**: Improve cognitive function, reduce symptoms and help patients regulate their weight. #The best time and method to take fish oil
Fish oil is a fat-soluble nutrient. Eating it with oily foods can increase its absorption rate. It is recommended to take it after meals, especially with meals with high fat content such as lunch or dinner. #How to choose high-quality fish oil?
##1. How to choose deep sea fish oil?
Deep-sea fish such as salmon, mackerel, and saury are rich in oil and Omega-3, so many fish oil products come from these fish. However, most deep-sea fish may contain high levels of heavy metals (such as mercury). The following two points should be considered when purchasing:
- **Whether it comes from pure fisheries**: Such as Norway or Alaska, which have less human activities, low heavy metal pollution, and no nuclear pollution.
- **Whether the product has passed international standards and various tests**: It must be marked as coming from pure waters, and provide reports of various safety inspections and international certifications.
##2. Choice of high concentration fish oil
High concentration, unit or content generally refers to the amount of Omega-3 in each serving of fish oil. The calculation method of each brand may be different. In order to improve the convenience of taking, some brands make fish oil into smaller capsules, and sometimes you need to take multiple capsules to reach the labeled amount.
Generally, the higher the concentration of fish oil, the more omega-3 it contains. However, according to the guidelines of the Ministry of Health and Welfare, the total daily intake of EPA and DH<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>when to take fish oil</a> for healthy adults should not exceed 2 grams, and those with special needs should not exceed 5 grams.
When purchasing, you should read the concentration label of the product carefully to avoid buying products that do not match the effects of <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>Benefits of Deep Sea Fish Oil</a>. The formula for calculating concentration is:
\[ \text{Omega-3 content (EPA + DHA) / total weight of each serving of fish oil (excluding capsule weight)} \]
It should be noted that some products are mixed with other Omega-3 (such as ALA), resulting in the sum of EPA+DHA not being equal to the total amount of Omega-3.
##3. Three types of fish oil <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a>
Fish oil can be divided into the following three types according to the extraction method:
- **TG fish oil (triglyceride type)**
- The most traditional way of extracting fish oil
- Concentration about 30~50%
- Less processing, high absorption rate, cheaper price
- **EE type fish oil (esterified fish oil)**
- Increase the concentration through esterification technology
- Concentration is about 50~70%
- The absorption rate is low, and the price is between TG and rTG
- **rTG fish oil (re-esterified triglyceride type)**
- Advanced technology can restore EE type fish oil to TG type
- Concentration above 80%
- Retains natural form, high absorption rate, highest price
When choosing a fish oil product, decide on the most appropriate type of fish oil based on your personal needs and budget.
