Is eating fish different from fish oil? What are the functions of Omega3 fatty acids? Pharmacists debunk 3 big fish oil myths
Is eating fish different from fish oil? Is it difficult for people who eat outside to get enough Omega3?
Modern people have an unbalanced diet. Can they get enough fish oil by eating only fish? Pharmacist Xie Weiling of Dingding Pharmacy said in an interview that fish oil is extracted from oil-rich fish. About 30% of fish oil is composed of Omega-3 fatty acids, and the rest is other fats. Omega-3 is an essential unsaturated fatty acid for the human body. It cannot be synthesized by itself and can only be obtained through diet. Since modern people eat mostly outside, it is difficult to obtain the dose needed to maintain the body.
The American Heart Association recommends that adults supplement 1,000 mg of Omega3 fatty acids every day and consume fish such as mackerel, salmon, saury, milkfish, etc. However, only supplementing Omega3 fatty acids through natural food channels requires day after day. , High-concentration and high-dose ingestion can achieve the effect. The cost of diet and the difficulty of ingestion are relatively difficult for ordinary people. They must also pay attention to risks such as fish bones getting stuck in the throat.
The brain is 70% unsaturated fat! What is the difference between EPA and DHA?
Pharmacist Xie Weiling said that about 70% of the human brain is composed of unsaturated fatty acids, and the two most important Omega3 unsaturated fatty acids are EPA and DHA. The content of DHA is particularly high in the retina, brain, and sperm. It is an important component of brain cells and visual cells. It participates in the transmission of light signals by retinal cells and is very important in visual function.
In addition, DHA is also essential for infant brain growth and development, and children’s intake of high concentrations of DHA in their diet is thought to improve learning abilities. Giving high-concentration DHA supplements to premature infants can help avoid bronchopulmonary dysplasia and the risk of hay fever in infants. DHA, AA, and PS are the main components of the brain. The concentration of DHA decreases during the aging process, which is also related to the occurrence of Alzheimer’s disease.
As for the role of EPA, it is more inclined to the role of “vascular scavenger”, mainly improving triglycerides, which has the effect of cleaning blood vessels, reducing inflammation, improving some cardiovascular diseases, and can also reduce the use of non-steroidal anti-inflammatory analgesics by clinical patients. usage of.
Not only reduces cardiovascular disease! What are the health benefits of taking fish oil?
Pharmacist Xie Weiling pointed out that many studies have shown that high intake of omega3 in the diet can reduce the occurrence of cardiovascular disease, coronary heart disease, and fatal arrhythmias. DHA supplementation for obese people can also increase high-density lipoprotein and reduce triglycerides. oil and improve systolic blood pressure. Literature has also found that fish oil intake has positive benefits for rheumatoid arthritis, polycystic ovary syndrome, improving insulin resistance and postpartum depression.
In addition, many people will supplement high-concentration fish oil to help with dry eye care, which can increase the tear film break-up time, reduce tear osmotic pressure, and reduce eye surface damage. If it can be combined with a balanced intake of other nutrients, it can also treat age-related macular degeneration. Local lesions showed positive results.
When is the best time to take fish oil? Who should be careful about taking fish oil?
Pharmacist Xie Weiling said that the safe upper limit of fish oil Omega3 supplementation is generally 2,000 mg. Ingesting more than 3,000 mg will prolong the coagulation time. People who need surgery in the short term should consider reducing their intake. Fish oil has the effect of lowering blood pressure. People who take blood pressure medications or chronic disease medications should consult a doctor before supplementing. It is recommended to take it at least 2 hours apart from medicines to avoid drug interactions. For pregnant mothers whose due date is only 1-2 months away, if they supplement fish oil containing both DHA and EPA, it is recommended to reduce the dosage or consult an obstetrician and gynecologist before supplementing due to its anticoagulant effect.
Pharmacist Xie Weiling said that fish oil is a type of fat, and the best time to take it is to supplement it with or after a meal, so that it can work with the fat in the food to increase the absorption of fish oil. You can take lutein, pumpkin seeds, calcium tablets, and fat-soluble vitamins such as vitamins A, D, E, and K to supplement after meals. It is worth noting that high-fiber supplements can bind fatty acids to fiber and affect absorption. It is also not recommended to use fish oil in high doses at the same time with products with anticoagulant effects such as ginkgo, garlic, and red yeast rice.
Pharmacist Xie Weiling reminded that long-term high-dose fish oil supplementation by some groups may affect blood coagulation. This is because excessive intake of Omega3 fatty acids may cause bleeding and even increase the risk of cerebral hemorrhage. People with related diseases or risk factors should evaluate their own health and consult a physician or pharmacist before supplementing with fish oil.
How to look at the ingredients when choosing fish oil? Does fish oil extraction method affect concentration?
Pharmacist Xie Weiling said that the three key points in choosing fish oil are extraction method, fish oil source and concentration technology. The most traditional extraction method is boiling. Since the oil is easily oxidized after being heated to high temperatures, the smell and color are less than ideal. The more common methods nowadays are molecular distillation and “supercritical extraction”. The international standard for evaluating the freshness of fish oil is the acid value, peroxide value and total oxidation measurement value. The focus is not on the shelf life but on the rancidity degree of the Omega-3 oil in the fish oil.
Among various extraction methods, supercritical extraction is the most popular high-end extraction technology in recent years. It uses carbon dioxide fluid to effectively purify fish oil through high pressure. From separation, extraction to purification, it is maintained at low temperature, which improves the absorption rate and does not cause heavy metal pollution. doubt. When selecting, you can also pay attention to whether there are third-party testing and certifications such as IFOS and IFFO.
Pharmacist Xie Weiling reminds that when choosing fish oil, you should look at the content of Omega3 fatty acids in each capsule rather than the size of the capsule. The concentrations of fish oil include TG, EE, rTG and other types, with rTG having the highest concentration. , the concentration of TG type fish oil EPA/DHA is about 10-40%, the concentration of EE type fish oil is about 50-90%, and the Omega3 in the fish itself exists in the TG form. In order to increase the concentration of fatty acids, scientists fattened fish to obtain a higher concentration of EE form, and later developed a “re-lipidation” technology to convert the EE form into the rTG form.
Research shows that low-concentration fish oil has no significant effect on reducing triglycerides. Only fish oil with a high concentration of more than 80% and in the form of rTG can reach a concentration of 70-90% to reduce triglycerides. Generally speaking, the higher the concentration of fish oil, the better the absorption rate and utilization rate will be, and it will have better effects on anti-inflammatory needs such as cardiovascular disease, dry eye syndrome, and cancer nutritional supplements.
How to take health products? The three most common fish oil myths asked by people
Pharmacist Xie Weiling said, “Should I take fish oil or ginkgo to improve memory?” This is a question asked by many people. Many people ignore the importance of DHA in fish oil for brain function. The human body needs 200 mg of DHA every day. Considering the difficulty of diet, As well as the absorption rate, people with memory and cognitive problems should supplement fish oil to increase adequate DHA intake.
In addition, many pregnant mothers only pay attention to multivitamins and tend to ignore the importance of fish oil for fetal development. Pregnant mothers are reminded to consume enough fish oil and Omega3 fatty acids during pregnancy to help the development of the fetal brain and organs. If vegetarians cannot consume fish oil, they can supplement DHA through algae oil, or increase the intake of linseed oil in their diet. The human body can convert linseed oil into EPA and DHA, but the conversion efficiency is not high. It is recommended to use other methods. Supplement in moderation.
What are the differences between the three most popular vascular health products “fish oil”, “red yeast rice” and “natto”? Pharmacist Xie Weiling explained that the Omega3 fatty acids in fish oil compete with Omega6 fatty acids to help reduce inflammation and increase brain health. Red yeast rice contains Monacolin K, which can inhibit the liver from producing cholesterol. The active ingredient in natto is “nattokinase”, which can break down fibrin and dissolve fat and blood clots in blood vessels. The three have different functions and benefits. When choosing, you should understand your own needs or consult a pharmacist before purchasing.
Pharmacist Xie Weiling reminds that infants, preschool children, adults, pregnant women, nursing mothers, and middle-aged and elderly people all have daily intake of Omega3 fatty acids. However, attention should be paid to whether they are in a special life stage and the purpose of supplementary maintenance. If you are supplementing fish oil for cardiovascular maintenance, you should understand the current medication status, receive appropriate health education, and avoid interactions. If you are supplementing fish oil to improve memory, pay attention to the label when choosing fish oil. Currently, there are pure EPA and pure DHA fish oil, which can enhance memory. A high concentration of DHA will be more appropriate.
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