The basics about fish oil:
First of all, we need to know that fish oil comes from the tissues of oily fishes. When we talk about fish oil, it actually contains omega 3-fatty acids and comprises of the following two main components:
- EPA: Eicosapentanoic acid
- DHA: docosahexanoic acid
Fish oil is mainly obtained by consuming fish or by taking fish oil supplements. Some examples of fish that contains a high amount of fish oil includes:
- Cod Liver
Fish oil is well known to decrease the amount of triglycerides within our body. It could be prescribed by your physician and coupled with lifestyle changes and diet to reduce the amount of triglyceride in your body. In addition, you may also hear people talking about fish oil effects in lowering blood pressure and the risk of heart diseases. In addition, there are some research indicating fish oil being helpful against neurodegenerative diseases such as Alzheimer’s disease and also used for optical issues such as dry eyes and glaucoma.
So basically, how does fish oil works to provide us with so many benefits?
It is explained that fish oil helps reduce swelling and pain, it also helps decrease the possibility of blood clotting, hence decreasing the risk of a heart attack. A study by two Danish scientists, compared diets between Eskimos and Danish people living in Greensland. What was discovered was that the Eskimos had a much lower rate of coronary heart diseases and this was due to the Eskimo’s diet that are rich in Omega 3 fatty acids. It was later shown that omega 3- fatty acids have anti-arrhythmic, anti-thrombotic, and anti-platelet properties, which pointed towards the potential use to prevent heart diseases.
How much fish do I have to eat to see a benefit?!
Omega 3 fatty acids cannot be made in our body, therefore, it is recommended to consume at least 2 servings of fish rich in fish oil each week. An alternative is to be taking concentrated Omega-3 fatty acid capsules or pills as a form of supplement. You should aim to have at least a daily dose of 750mg of EPA and DHA.
How does Omega 3 fatty acid help with losing weight?
In a study by EE Noreen et al, published in the Journal of the international Society of Sports Nutrition, the group set out to determine the effects of supplemental fish oil on resting metabolic rate, body composition, and cortisol (stress hormone) production in healthy individuals.
They found that with supplemental fish oil intake, the individuals had increased their lean mass and decreased their fat mass, and these findings correlated well with the reduction of cortisol production in the individuals.
In a separate study, it was also found that fish oil can increase insulin sensitivity, this is crucial because it will cause your body to be less likely to store the food you eat as fat.
Therefore, aiming to supplement your resistance exercise workout routine with omega-3 fatty acids will likely help with your goal to lose weight and sustain the weight that you manage to lose.
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Noreen E, Sass M, Crowe M, Pabon V, Brandauer J. Averill L. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 2010, 7:31.
Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8.