For a nation facing a serious cardiovascular health problem, the importance of Omega-3 fatty acids in our daily diet must be emphasized again and again. Fish oil, which can be obtained from various types of fish, is a rich source of two vital Omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acid contents are essential to maintain our health and fight against complications, such as inflammation, liver fat, depression, etc. The most important fact is that our body cannot produce Omega-3 fatty acids. This is the reason why the World Health Organization (WHO) recommends eating fish every week.
However, the body’s requirement for Omega-3 fatty acids can also be met through commercially available supplements. But there are some myths around it that add to the dilemma of people. Let’s delve into the myths and the reality.
Myth 1: All sources of Omega-3 fatty acids are equally important
Fact: Only fatty fish contain all of the Omega-3 acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Other sources do not provide the same value. Alpha-linolenic acid (ALA), another type of Omega-3, can be obtained from plant sources such as flaxseeds, chia seeds, walnuts, and soybeans. The body also converts ALA to EPA and DHA, but the conversion rate is slow. For this reason, consuming fatty fish or taking a high-quality fish oil supplement is considerably superior to taking Omega-3 supplements.
Myth 2: Taking fish oil increases body weight
Fact: The fact is that Omega-3 acids help improve your metabolism, which will help you burn more calories and lose extra pounds. In addition, they help fight inflammation created by obesity and associated cardiovascular problems. So, due to its anti-inflammatory qualities, Omega-3 can also help control problems brought on by obesity.
Myth 3: Eating fish is the best way to get Omega-3 fatty acids.
Fact: Fish is definitely the best source of Omega-3 acids, but not all varieties can provide the necessary amounts of acids to meet daily requirements. In addition, the fish is vulnerable to water pollution. Harmful substances like mercury can enter your system, which, when ingested, enters the human body and affects overall health. Therefore, Omega-3 supplements can be used to meet the daily requirements.
Myth 4: Only a small amount of Omega-3 acids can work
Fact: Omega-3 fatty acids may not be able to perform their intended functions if the dose is below the required level. According to several research papers, anxiety patients who took Omega-3 supplements with more than 2,000 mg of EPA/DHA per day saw significant therapeutic benefits. Similar correlations have also emerged between the dose of Omega-3 and the benefits of its anti-inflammatory properties.
Myth 5: Fish oil supplements are only effective on heart problems
Fact: This is not true. Fish oil supplements can help you maintain good joint, eye, skin, and brain function. DHA plays a crucial role in brain growth during childhood. In addition, it can help in the prevention of dementia and other cognitive problems such as Alzheimer’s disease. Aside from that, Omega-3 helps reduce inflammation and joint-related problems like rheumatoid arthritis.
However, when it comes to lowering low-density lipoproteins (LDL), which is also known as ‘bad’ cholesterol, there is no evidence that Omega-3 acids lower it. In fact, a 2013 literature review found that fish oil can actually increase LDL levels in some people.
Myth 6: All fish oil supplements offer the same benefits
Fact: In reality, the benefits of supplements depend on the sources, the type of Omega-3 (ALA vs EPA/DHA), and its concentration. Therefore, it is important that you understand the components of the supplement you are choosing. You need to be careful about the quality to get the maximum benefits.
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