Fish Oil – What Every Woman median age (and men) should know
One can not read a newspaper or radio or television without oil fish of the citation. What, exactly, is it? Why all the hype now? Is it really as good as paint? All are important questions, what you need to know the answers if you want to stay healthy in midlife and beyond.
What is it?
Healthy substances in fish oil are known as omega-3 fatty acids. Although the highest concentration of these are found in fish can also be omega-3 fatty acids found in other foods such as flaxseed, walnuts and canola oil.
Why all the hype now?
Nutritionists and the alternative health community have understood the value of omega 3 fatty acids found in fish for years. Now that the use and value of fish oil has been extensively studied by the leading medical institutions, more and more doctors are recommending to their patients.
Is it really as good as paint?
The American Heart thinks so. They recommend that people consume omega-3 fatty acids from fish and plant sources to protect their hearts. The Studies have found that omega-3 fatty acids do the following:
Decrease the risk of sudden death (heart disease) and abnormal rhythms heart
Decrease the development of atherosclerosis and plaque formation
Decreased blood clots
Improve overall health arteries of the body
And … ..
Triglycerides (a type of lipid or cholesterol) in blood
What else is good for the fish oil?
Fish oil has been found to be beneficial in preventing stroke, Crohn's disease, lupus, prostate cancer, cancer colon cancer, hypertension and rheumatoid arthritis. Interestingly,
A recent study in England found that pregnant women consume 2.3 servings of fish or seafood a week during pregnancy had children with higher IQ that pregnant women who ate fish or seafood.
What should get your omega-3 fatty acids? Is there any difference between fish and other sources?
There are different types of omega-3 fatty acids. The active forms, found exclusively in fish, is called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish that are highly recommended include herring, sardines, salmon and fresh tuna. It is important to note: Farm raised salmon also contain omega 3 fatty acids. However, many of these fish are treated with antibiotics, have been genetically modified and / or have been fed on pellets of fish with dye to give them pink. Canned salmon, which is packed in the juices of the salmon, which contains the bones – a great source of calcium – is usually made from wild salmon, and therefore may be a better option raised salmon fresh farm. Canned tuna can contain a large amount of mercury, and levels can vary.
Another form of omega-3 fatty acids are found in plants. Flaxseed oil and flaxseed oil contain alpha-linolenic acid (ALA), which is converted by the liver to the active form, EPA and DHA. Since that conversion to the active ingredients can vary from person to person, fish oil is a much more potent omega-3 fatty acids. It is best to use both fish and flax seeds for omega-3 fatty acids.
If you are interested in taking fish oil as a supplement, look for brands which are distilled and that test for contaminants. Taking it as a pollution-free supplement will prevent the problem of exposure to mercury from fish. There are a couple of Common brands that do this, Nordic Naturals and Eskimo Oil.
Here's an important tip: If you have fish oil capsules, and after drilling, smells rotten fish, it's time to find a new bottle. Rancid oil is not good for you.
Eating fish is probably the best route to get omega-3 fatty acids. It is always better to get nutrients from foods.
What about mercury?
There is the potential for fish oil and, of course, the fish containing mercury. Mercury can be toxic to the nervous system and is especially harmful to the developing nervous system systems babies and toddlers. Because they can contain mercury too, there are certain types of fish to avoid or eat in moderation. These include: shark, swordfish, king mackerel and tilefish.
Are there other risks?
People with bleeding problems should probably avoid fish oil because it thins the blood. The need for anticoagulants that their healthcare providers know that they are receiving regular fish oil in their diet or take a supplement so your bleeding time may be monitored. Some people feel nausea after taking it. Some makers could be raise your level of LDL cholesterol slightly. Quality issues with fish oil supplements are enormous. It is very important to find a good mercury-free brand as mentioned above.
What is the dosage?
It's not really a set recommended dose. The fish oil supplements in the amount of 2-4 grams per day have been found to lower triglyceride levels in the blood. Most doctors recommended in any place 1-3 grams of fish oil a day. For patients with high triglyceride levels of recommendation is 2-4 grams per day.
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If you are interested in taking fish oil supplements is very important to discuss with your doctor or healthcare provider. One more tip, if you find you are burping up fish after taking the supplement, change to a different brand. There are many who do not give a fishy taste after!
Does the conclusion? The hype about fish oil is well deserved. It can help you stay healthy at midlife and beyond.
© 2008 Robin H. Miller, MD
About the Author
Dr. Robin Miller, in addition to being an experienced Board Certified Internist, is also an Integrative Medicine specialist, having trained with Dr. Andrew Weil as a Fellow at the University of Arizona. She is the founder and medical director of Triune Integrative Medicine, an innovative medical clinic in Medford, Oregon. She is an award winning medical correspondent on regional and national television, radio, and the internet, the author of a health book for children, Kids Ask the Doctor, and a board member of The National Association of Medical Communicators, a society of medical journalists in all media. She is also an Assistant Professor of Medical Informatics at the Oregon Health Sciences University. She is the co-author of The Smart Woman’s Guide to Midlife and Beyond, which will be available this September from New Harbinger Publications.
Please visit www.SmartWomansHealth.com for more information.
Mercury in Fish – CBS Eye Witness News KPIX part 1.wmv
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