Health Benefits of Fish Oil (OMEGA-3 FATTY ACIDS)
Health benefits of omega-3 fatty acids you hear a lot about those in the news and you don't always know why people take them so I just wanted to sort of summarize the reasons that you should be taking them there the polygon saturated fats which we know are the good ones and they take a few weeks of consistent consumption to become therapeutic so just keep that in mind there's three types that I won't really spend much time on but just so you know one is alpha linoleic acid 2 is eco Panta Noack acid and decos x hexanoic acid anyway three types of omega-3s most of them and they're mostly found in fish although you can find with other things and the omega-3 part just refers to the where the first double bond appears in the polyunsaturated fat so the most important benefit of omega-3 fatty acids refers to the cardiovascular risk factors so here are the things that it absolutely does it lowers triglycerides significantly and may have a modest rise in HDL which is good as well as a modest rise in LDL which is not good it lowers blood pressure lowers your resting heart rate improves cardiac muscle relaxation filling and efficiency so some really good positive benefits there additionally it may also actually reduce the risk of arrhythmias it is also known to reduce coronary heart disease mortality including the risk of fatal Mis and sudden cardiac death and individuals within without known coronary heart disease it reduces total more tired total mortality and also lowers the incidence of heart failure and it may actually reduce the progression of atherosclerosis as well and it's unknown at this time whether it reduces the risk of acute coronary syndrome or stroke and more studies are needed it appears to have a very modest effect on increasing your glucose but that doesn't appear to affect the hemoglobin a1c so it's a sub-therapeutic change in in blood glucose it may actually reduce the risk of developing diabetes it may also help regulate skeletal muscle calorie expenditure and reduce the rate of weight gain in obesogenic environment and hypertrophy it may actually augment protein synthesis although we don't really know how that works it increases glycogen resynthesis rates and glucose oxidation so it helps your scales muscles recover faster and utilize that sugar it also increases the muscle cells ability to switch from glucose to fat for oxidation and it may actually decrease the rate of muscle degeneration it also has a bunch of anti-inflammatory properties so it may suppress some immune modulators which I won't get into as well as inflammatory factors I also has numerous neurological and nervous central nervous system effects against known it's been shown to reduce aggression stress and those that probably occur through suppression of noradrenaline it may also improve memory and decrease the risk of depression as well as have a synergistic effect with other antidepressants and also can increase cerebral blood flow in individuals who have a low dietary intake of omega-3s it has some other benefits
I may have a protective effect for diabetics for developing diabetic nephropathy it may have protective effects against your skin for skin cancer and for sun lights and burns as well as as being helpful with people who have systemic lupus erythematosus and then during pregnancy and breastfeeding it's still a little bit controversial but I believe the recommendations are that it is generally okay to consume one or two servings of fish a week for fish oil and you should you're supposed to avoid certain fishes such as shark swordfish mackerel tilefish because those ones are known to have higher levels of mercury and you should target ones that have shrimp light tuna salmon pollock and catfish but basically with breastfeeding and if you're pregnant or trying to become pregnant you can probably consume small amount of these in safely but you should also talk to your OBGYN before you do that side effects they'll basically a gastrointestinal disturbances you can get from the fish oil supplements it may modely increase your risk for bleeding although has it been tarnished show an increased risk of hemorrhage or anything like that and surprisingly there's actually no significant risk for mercury although we know that fish have work forgetting them if you stick to supplements from cod sardines and mackerel you'll actually reduce the risk of getting mercury in your fish meal supplements sources include many types of fish I just listed a couple that would be salmon mackerel Cointreau and shrimp are good sources also fish oil flaxseed oil and krill oil are also good sources and finally recommendations first obviously omega-3s confer many health benefits and are an excellent health supplement especially for cardiovascular and neurological benefits if you are pregnant plan on becoming pregnant or breastfeeding you can safely consume one or two servings a week but you should excuse me but you should discuss it with your OBGYN prior to starting it would be my advice for those who are supplementing fish oil or omega threes one gram per day is a good target number and lastly you can actually do taking the pills taken with food and will help with the gastrointestinal reflux and the so called fish burps that people get...
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