Fish oil is gaining more attention due to its rich nutritional components, especially in cities like Hong Kong, where many people seek ways to maintain their health. Today, we will explore the main benefits of fish oil and how to choose the right fish oil products available on the market.
First, many people may wonder why fish oil is often presented in capsule form. This is mainly due to the strong smell of fish oil. For some, consuming fish oil directly can be challenging, as larger capsules may cause discomfort. If you insist on using it, you can choose to swallow them whole, but be aware that biting open the capsule will release a strong odor that is difficult to mask even with brushing. Therefore, if you are sensitive to smells, it is advisable to stick with the swallowing form.
So why do we need to consume fish oil? Fish oil is rich in DHA and EPA, which are very effective anti-inflammatory substances. For individuals with skin issues, taking fish oil can significantly reduce acne inflammation and decrease the frequency of atopic dermatitis flare-ups. Moreover, DHA and EPA can help reduce inflammation in the brain, lowering the risk of cognitive decline, such as dementia. Inflammation in the cardiovascular system can lead to risks such as myocardial infarction, stroke, and kidney disease; hence, maintaining bodily health and reducing inflammation is extremely important.
Research shows that for patients with cardiovascular disease, supplementing with fish oil can provide significant protective effects, particularly for the elderly who are also dealing with high blood pressure, diabetes, or high cholesterol. If you do not have these risk factors currently, fish oil can help clear your blood vessels and prevent future cardiovascular problems.
Before discussing fish oil, we need to understand the distinction between fatty acids. Fatty acids are categorized into saturated and unsaturated fatty acids. It is advisable to avoid excessive intake of saturated fatty acids, as they can increase bad cholesterol, LDL. Unsaturated fatty acids are classified into monounsaturated and polyunsaturated fatty acids, which include Omega-3 and Omega-6—two essential fatty acids that must be obtained through diet. The DHA and EPA in fish oil are part of the Omega-3 family.
Sufficient intake of Omega-3 can effectively lower triglycerides and bad cholesterol levels, as LDL cholesterol is small and can easily block blood vessels, potentially leading to cardiovascular diseases over time. Studies have found that Omega-3 can inhibit cholesterol production and help maintain overall health.
When selecting fish oil products, we should check the ingredient label—the higher the levels of DHA and EPA, the better. As for the recommended daily intake, it is suggested to be between 1 gram and 4 grams. If triglyceride levels are high, considering a dosage of 2 to 4 grams may be appropriate; for general health maintenance, 1 gram is sufficient.
There is no fixed ratio requirement for DHA and EPA, as both are necessary for the body. EPA is associated with mood and sleep conditions; some studies recommend that adults take more than 1 gram daily. DHA, on the other hand, is related to neurological function, and both should be included in the diet. For those who do not like dietary supplements, eating palm-sized portions of fish daily can provide enough Omega-3.
However, due to current environmental issues, some fish may contain higher levels of heavy metals, so it is essential to choose the source cautiously. Fish rich in Omega-3, such as mackerel, sardines, and salmon, are better choices.
As for whether fish oil increases calories, it typically does not. The Omega-3 in fish oil is primarily made up of essential fatty acids that the body requires, and it does not release excess calories. Therefore, you can feel confident using it without worrying about weight gain.
For pregnant women, fish oil is generally safe, but the dosage should be adjusted based on individual circumstances. During pregnancy, cholesterol and triglyceride levels rise, and many cholesterol-lowering medications are unsuitable. Therefore, fish oil offers a safe option. For vegetarians, nut oils can be considered, but be cautious as Omega-3 from plant-based oils may not metabolize into EPA.