Nuts and cold-water fish provide these essential fats that the body cannot make. These long chain fats help to prevent heart disease, reduce inflammation and decrease the risk of Alzheimer’s and Parkinson’s disease.
Many studies have been and continue to be conducted internationally testing the benefits of fish oil intake in dietary and supplemental form. Results conclude that fish oil and fish oil supplements lower triglycerides, reduce the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes, slow the buildup of arterial plaques, decrease inflammation, and slightly lower blood pressure.
There is also evidence of a reduction of risk of developing specific types of cancers such as colon and prostate cancer, but more experiments are necessary before making a more definite conclusion.
For fish oil supplements, the amount taken should reflect the amount of EPA and DHA in the product, not the total quantity of fish oil. Depending on the reason for supplementation, the common dosage is around 2 grams daily.
Two or more grams of fish oil daily may increase the risk of bleeding and bruising. The FDA recommends that total dietary intake of Omega 3 Fatty Acids from fish not exceed 3 grams per day with a maximum of 2 grams per day from nutritional supplements.
To achieve this level of Omega 3, try eating salmon, herring, mackerel, anchovies, and sardines (and other cold water oily fish). Strive to have two cold water meals per week. When choosing a supplement, avoid cod liver oil as it can be contaminated with mercury.
Most commercial brands of fish oil are mercury free. Try those that are lemon flavored so in case it burps on you, you taste lemon, not sardines.
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