Effects of fish oil on the human body and precautions for intake
What is fish oil?
fish oilIt is a fatty acid that occurs naturally in our bodies, especially in our cell membranes. Fish oil can be obtained by eating oily fish or taking supplements. Marine fish are a rich source of fish oil. Marine fish rich in fish oil include mackerel, herring, tuna, salmon, anchovies, puffball, sardines and swordfish. Oily fish contain omega-3 fatty acids. The two main omega-3 fatty acids found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both substances are involved in normal aging of the body. They regulate the function of cells in the body and can heal or protect cells from damage.
Today, several studies suggest that fish oil plays an important role throughout the human body. There is good evidence that fish oil helps maintain heart health, protect eye health, and boost the immune system. Fish oil is also very important for pregnant or breastfeeding women as it helps the baby's nervous system develop normally.
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Health Benefits of Fish Oil
Fish oil may help stabilize blood pressure levels
Eating oily fish may help stabilize blood pressure levels. What’s more, studies have shown that oily fish can effectively help maintain a healthy heart. The reason is simple, most fatty acids like fish oil are found inside our cells. Fortunately, these "cells" form part of our heart and blood vessels. When these cells have enough omega-3 fatty acids, they release substances that control blood clotting, immune function and regulate the way the heart pumps blood. At this point, the heart pumps normally and our system clears any blood clots that are blocking blood flow around the body.
Fish oil can promote the development of infants
Some experiments have shown that fish oil helps the baby's nervous system develop normally.Omega 3 fatty acidsIt may promote normal development of the child's brain and retina during pregnancy. The reason is that during late pregnancy, large amounts of DHA are absorbed into the tissues of the unborn baby. At this stage, only pregnant women with high levels of omega-3 in their bodies can provide adequate nutrition for their unborn children. Therefore, pregnant or breastfeeding women should eat 8 to 12 ounces of seafood per week to provide adequate fish oil for their unborn child.
Fish oil can prevent dry eyes
Numerous studies have shown that consuming more fish oil can reduce the risk of dry eyes, especially in women. This is because omega 3 fatty acids help drain unwanted fluid from the eyes. In another study, people noticed that taking fish oil supplements for 4-12 weeks significantly improved some eye complaints. This explains why fish oil is widely used to treat eye problems.
Fish oil improves memory in children and adults
Memory loss is often a problem that plagues older adults, reducing their quality of life and making them unable to take care of themselves. On the other hand, some kids are generally smarter and more intelligent than others, and the main reason for this could be the food they eat. Studies have shown that children who consume a diet rich in fish have improved learning abilities and memory. Fish oil may improve concentration, cognitive function, and behavior. A good explanation for this is that the human brain is about 60% fat. Brain cells contain large amounts of fatty acids. Therefore, children and adults who consume a diet rich in fish oil often experience improved memory.
Fish oil can relieve menstrual cramps
Taking fish oil alone or withVitamin B12 Taking them together can reduce the need for pain medication and make your period easier.
Fish oil can relieve joint pain
There are increasing claims that taking fish oil by mouth, alone or with naproxen, can help improve symptoms of joint pain. Fish oil may help people with joint pain reduce their use of pain medication. Although more research is needed, current evidence also suggests that taking fish oil can reduce joint swelling and tenderness in patients.
How can I supplement my body with fish oil?
There are two ways to supplement your body with fish oil. The first way comes from food. People can consume a diet rich in EPA and DHA, or eat foods rich in alpha-linolenic acid (ALA), which is then converted to EPA and DHA in the body. Oily fish include herring, sardines, salmon, pilchard, herring, trout, swordfish, anchovies, mullet, and mackerel. Be aware that the amount of omega-3 fatty acids you get from a fish diet is not always the same. That’s because the value of fish oil varies based on certain factors, such as the specific species of wild fish, which can vary greatly based on the season, the maturity of the fish, how much of the fish is consumed, and even the cooking method. Therefore, steamed, grilled, or broiled fish is considered a healthier option. The second way to supplement your body with fish oil is to take a high-quality fish oil/omega-3 supplement. These supplements can be used to increase your fish oil intake. For example, older adults and pregnant women are advised to take omega-3 supplements to maintain health and prevent certain diseases.
Fish oil dosage
The average daily intake of fish oil (combined EPA and DHA) is 250-500 mg. The average daily intake of fish oil for adult men is 1,600 mg, while the average daily intake for adult women is 1,100 mg. When buying fish oil supplements, check the label carefully to determine how much EPA and DHA is listed. Typically, 1,000 mg of fish oil provides about 300 mg of EPA and DHA combined. The table below shows our recommended daily intake required based on age and class.
| CAD | Age Group | Average daily intake (mg） |
| baby | Under 12 months | 500mg |
| <a href="https://gogoherbs.com/en/%e5%85%92%e7%ab%a5%e5%81%a5%e5%ba%b7">infant</a> | 1-3 years old | 700mg |
| child | 4-8 years old | 900mg |
| Adolescents (Male) | 9-13 years old | 1200mg |
| Teenagers (female) | 9-13 years old | 1000mg |
| Adult (male) | 14 years and above | 1600mg |
| Adult (female) | 14 years and above | 1100mg |
| Pregnant woman | 18 years and above | 1400mg |
| Breastfeeding mothers | 18 years and above | 1300mg |
Side Effects of Fish Oil
Fish oil is generally recognized as safe, especially when taken in low doses (500 mg or less per day). However, there are some safety concerns when taking fish oil in high doses. Therefore, we recommend that you take large amounts of fish oil only under medical advice. Overdosing on fish oil can cause side effects such as burping, bad breath, heartburn, nausea, loose stools, rashes, foul-smelling sweat, and nosebleeds. If you experience any of these conditions, see a doctor as soon as possible. What's more, consuming large amounts of fish oil from certain dietary sources can be risky. Some oily fish (especially shark, mackerel, and farmed salmon) may be contaminated with mercury and other industrial and environmental chemicals. Therefore, always check carefully before buying oily fish from a merchant.
Summary
Benefits of Fish OilMany, it has been used to maintain heart health, relieve joint pain, improve memory, and more. There are many studies that support the effectiveness of fish oil in the body, and if you want to get the most benefits of fish oil, it is recommended to stick to the required dosage. In addition to eating oily fish, you can also take a high-quality omega-3 supplement to increase the amount of fish oil in your body.
