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8 Health Benefits Of Taking Fish Oil Fish oil has many health benefits such as reducing triglyceride levels and the risk of heart disease, and in this article we will talk about all those important effects of fish oil in your health. But why is fish oil said to be so important for our health? To make it more clear, the main reason that fish oil has gained so much popularity is because of its high content in omega-3 fatty acids. Omega-3 fatty acids play an important role in brain function, normal growth and development as well as inflammation. Omega-3 deficiencies have been linked to a variety of health problems, including cardiovascular disease, some types of cancer, mood disorders, arthritis and more. To this I would say that supplements are important if your diet is poor in omega-3s and it is always better not to take supplements continuously but also try to go for a diet that is rich in fish oil. Taking fish oil through the consumption of fish has its disadvantages as well since we can´t always plan to eat fish and because of some other factors such as environmental pollution and the level of freshness of the fish itself. Fish that is rich in omega-3s include mackerel, lake trout, salmon, canned sardines, herring and tuna. The recommended amount is two servings per week. If you do not eat fish or seafood, you can get omega-3s, but a different type of omega 3s, from flaxseed, chia seeds, walnuts, canola oil and soybean oil. Important Note! Consult your doctor before taking fish oil. Omega-3 fatty acids that are present in fish oil can reduce inflammation to the point of suppressing the immune system and may also increase the risk of excessive bleeding. Fish oil could also interact with some medications, including warfarin and anticoagulants such as aspirin and Coumadin, and therefore cause side effects. Remember that you should not take more than 3 gr of fish oil per day. So, let´s have a look now at the health benefits of taking fish oil. Strengthens cardiovascular health Studies show that fish oil can lower blood pressure, reduce triglycerides, slow plaque development in the arteries, reduce the risk of heart rhythm disturbances, reduce the risk of heart attack and stroke, and decrease the risk of Sudden cardiac death in people with heart disease. Relieves rheumatoid arthritis Omega-3 fatty acids in fish oil have an anti-inflammatory effect on the body. Several studies have shown that fish oil supplements can help reduce morning stiffness caused by rheumatoid arthritis. The results are not immediately visible and it may take weeks or months to feel the difference. Promotes mental health Mental conditions such as Alzheimer’s disease, dementia, depression and even schizophrenia are serious diseases that not only affect the person suffering from the disease, but also their friends and family. Studies have found that taking fish oil helps maintain the function of dopamine and serotonin, two hormones that are believed to play a positive role in the health conditions described above. It is also important to remember that although fish oil can help in the treatment of these diseases, it is always necessary to consult with your doctor first. Reduces the risk of stroke Omega-3s reduce some of the health problems that can lead to a heart stroke such as diabetes, high cholesterol, atherosclerosis and high blood pressure. Combats seasonal allergies Omega-3 fatty acids seem to calm seasonal allergies in two ways. First, due to their anti-inflammatory properties which help reduce inflammation in the sinuses caused by histamine. Second, they strengthen the body’s immune system. It is important to remember that omega-3s alone do not eliminate allergies but can be considered as part of an overall holistic treatment plan. Improves skin health Fish oil helps in improving the condition of poor and dry skin by making it shiny and glowing. It can also help treat different problematic skin conditions such as itching skin, redness, eczema, psoriasis, acne and skin rashes. Fish oil is also recommended for topical use to relieve psoriasis, and some fish oil enthusiasts believe that it prevents sunburn, but there is non-conclusive evidence for that yet. In addition, taking fish oil regularly helps in reducing loss of moisture in the skin. Improves hair health Fish oil helps keep hair shiny and stimulate hair growth as it provides nutrients to the hair follicles. This helps to increase hair volume and prevent hair loss. Protein is also needed for hair growth and since most varieties of fish is high in protein, consuming fish keeps hair healthy. May help in weight loss Some studies have shown that fish oil is possibly effective for weight loss, and eating fish speeds weight loss in overweight individuals but those studies which connect fish oil to weight loss have shown somewhat mixed results. Although fish oil supplements can lower triglyceride levels and increase HDL or good cholesterol, they may not necessarily help to lose weight. Still, fish oil does contain the omega-3 fatty acids DHA and EPA which are essential fats that the human body requires on a daily basis. In conclusion, these are some important health benefits of taking fish oil, so it is up to you to decide whether fish oil in the form of supplements is something you surely need or you are taking enough fish oil through your weekly diet.
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Istina o ribljem ulju Čini se da je u posljednje vrijeme riblje ulje postalo glavna osobina zdravog životnog stila. No, što zapravo ovaj popularni dodatak prehrani čini vašem tijelu? Spencer Nadolsky, voditelj examine.com – neovisne istraživačke kompanije koja se bavi analizom dokaza iza suplemenata i nutricionizma – pružio je neke odgovore koje moderna znanost daje u vezi ribljeg ulja. “Unatoč tome što se neki ne bi složili, suplementacija ribljim uljem vam neće naškoditi”, kaže Nadolsky. “Koristite ga ukoliko ste zabrinuti za zdravlje svojeg srca.” Potrebno vam je još uvjeravanja? Donosimo vam informacije o tome što se nalazi u kapsulama ribljeg ulja, te što riblje ulje može učiniti za vaše opće zdravlje. Što se nalazi u ribljem ulju i je li djelotvorno? EPA (eikozapentaenska kiselina) i DHA (dokzsaheksaenska kiselina) su omega-3 masne kiseline koje pronalazimo u ribljem ulju, a postoje dokazi da su osobe s niskim razinama spomenutih kiselina podložnije razvoju kardiovaskularnih bolesti. Sa zdravstvenog gledišta, definitivno je djelotvorno uzimati riblje ulje. Također pojavljuje se i istraživanje o pozitivnom djelovanju ribljeg ulja na osobe s bipolarnim poremećajem, depresijom, poremećajem hiperaktivnosti i deficita pažnje, kao i njegovom blagotvornom učinku na razvoj mozga. Na koji način EPA i DHA utječu na tijelo? Kada ih znanstvenici razdijele i krenu sa usporednim testiranjima dolazi do mnogih križanja. Čini se da DHA više utječe na mozak, dok EPA ima snažan utjecaj na trigliceride. Naravno, ima i nekih preklapanja. Koliko bismo ovih omega-3 masnih kiselina trebali dnevno uzimati? Preporuka je 1 do 2 grama kombinirano EPA i DHA kiselina. Ukoliko imate povišenu razinu triglicerida, onda vam je potrebno oko 4 grama kombiniranih EPA i DHA kiselina. Mnogo različitih studija pokazuje da ljudi koji zaista jedu ribu, poput lososa, imaju niži rizik od srčanih bolesti. Ukoliko ne uzimamo dodatke ribljeg ulja, hoćemo li prehranom unositi dovoljnu količinu EPA i DHA? Nekim ljudima su dovoljna 2 do 3 riblja obroka tjedno. To ne jamči da ćete unijeti preporučenu dozu EPA i DHA, ali ukoliko napravite analizu krvne slike rezultati će najvjerojatnije pokazati da niste u opasnosti od njihovog deficita. Većina ljudi ipak ne jede dovoljno ribe, i zbog toga stoji preporuka od 1 do 2 grama ribljeg ulja dnevno. Postoje li negativni efekti suplementacije ribljim uljem? Ne postoje. Nema poznatog rizika koji bi bio uzrokovan uzimanjem ribljeg ulja. Jedna stvar koja je izazivala zabrinutost je to što riblje ulje lako oksidira, pa kad uđe u vaš sistem teoretski bi moglo uzrokovati neke upalne reakcije. To različiti eksperimenti ipak nisu uspjeli dokazati, kod manjih doza nema nikakvog rizika, kao ni kod konzumacije ribe. Treba li riblje ulje držati u hladnjaku? Kapsule ribljeg ulja ostaju relativno svježe i pri sobnim tremperaturama. Neki ih ljudi zamrzavaju kako bi smanjili eventualno podrigivanje. Ukoliko imate tekuće riblje ulje, držanje u hladnjaku je preporučeno jer je tekuće ulje više izloženo zraku nego ulje u kapsulama. Na što je potrebno obratiti pozornost kod odabira suplemenata ribljeg ulja? Općenito, riblje ulje ima omjer DHA/EPA otprilike 1:5:1, 180 EPA : 120 DHA po jednoj kapsuli. No, DHA/EPA razine mogu biti i više od navedenih. Iako imaju odvojene učinke na tijelo, ipak ih uzimate zajedno. No, upamtite – riblje ulje nije čudotvoran lijek za slabo zdravlje, potrebno je obratiti pozornost na kompletnu prehranu. Priredio: Franjo Maričić, Blue Gym Izvor: Men’s Fitness Iz naše ponude ovog puta izdvajamo široki izbor medicinki (s ručkama i bez), balans poluloptu Proline, Concept2 model D veslački ergometar, te olimpijski set utega i šipki od 160 kg. Svu ostalu ponudu opreme provjerite na našem webshopu, a pratite nas i putem Facebooka i Twittera. PREGLEDAJTE I PREUZMITE KATALOG S NAŠOM KOMPLETNOM PONUDOM! - Ljeto u Blue Gymu 2021.! - 28. svibnja 2021 - Otvaramo fitness centre Belveder i Kantrida od 3. svibnja 2021. - 2. svibnja 2021 - Privremeno zatvaranje fitnessa od 29.3. do 12.4.2021.