The Benefits Of Omega-3 Fish Oil — Regardless Of Age
The Mediterranean diet is widely regarded as the healthiest dietary model. Numerous studies show that it reduces the risk of premature death.
In addition, the IRCCS Neuromed Mediterranean Neurological has shown that an older person continuing, or even starting, such a diet can prolong their life. The Mediterranean diet consists of fruit, vegetables, whole grain products, but especially olive and fish oil. Omega-3 fatty acids, which can be found in mackerel or salmon, are the nutrients that prevent heart and circulatory problems.
What are its other benefits? Let’s take a look.
What are Omega-3 Oils?
Omega-3 fatty acids are a type of unsaturated fatty acid that are essential for the proper functioning of the human body. However, they are not synthesised by the organism and must therefore be supplied in the diet. We can distinguish three main omega-3 fatty acids:
- alpha-linolenic acid (ALA),
- eicosapentaenoic acid (EPA),
- docosahexaenoic acid (DHA).
Their main sources are fish oil (salmon, mackerel, sardines, herring, cod), seeds, nuts, flaxseed, linseed, and vegetable oils. Some vegetables such as spinach and avocados also contain small amounts. It is worth including these products in your diet at least twice a week.
What Are Omega-3 Oils Good For?
Fish oil helps lower blood cholesterol levels, reduce the risk of cardiovascular disease, and regulate blood pressure. It also has anti-inflammatory properties. DHA is an important structural component of the retina, which affects the ability to see. In addition, it is important for proper brain development and maintenance of brain function.
If your food does not provide enough of these acids, then fish oil capsules are an option, although, it is advisable to consult a doctor before starting supplementation.
For people on a vegetarian and vegan diet, there are products that contain Omega-3, but which don’t have fish oil in. For the production of these items, Omega-3 oil is extracted from algae – making them a fully plant-based alternative that is created in an environmentally friendly way.
How Many 1000 mg Oil Pills Should I Take a Day?
Too much of anything is unhealthy. So, how much fish oil per day is the right dose? Above all, the right proportion of omega-3 to omega-6 should be ensured.
The appropriate ratio should be between 1:1 and 1:5-6. An excess of fatty acids in the body is a very rare occurrence. It is most often caused by incorrect supplementation. What are its symptoms?
- vomiting, diarrhoea, or nausea,
- blood thinning,
- intensive bleeding in case of injury,
- increase in LDL cholesterol,
- higher blood glucose levels.
So, how much fish oil per day? Intake recommendations for fatty acids and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board of the National Academy of Medicine. There you will find information on requirements according to age and gender.
Supplementation is frequently recommended for pregnant women, as DHA acid in particular is extremely important during the developing foetus, with research showing that omega-3 oil is essential for the normal development of the nervous system and cognitive function in children. Interestingly, in breastfed infants, breast milk usually provides sufficient amounts of this fatty acid.
In stores like Go Herbs, you can find fish oil capsules for adults and children. Products for vegetarians and vegans are also available there, such as Algae Omega by Nordic Naturals. Remember, everyone needs unsaturated acids! Regardless of their age or diet.
