O fish oil, rich in omega 3 fatty acids, is considered a source of benefits for the body, including improving cardiovascular health, protecting against dementia and relieving arthritis symptoms rheumatoid.
However, what does the science actually say about these supplements and how do they compare to fish intake fresh? Let's answer this question now!
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Firstly, it is important to understand what omega 3 fatty acids are. They are essential polyunsaturated compounds for our diet, as our body does not produce them naturally.
There are three main types of omega 3: alpha-linolenic acid (ALA), found in leafy vegetables greens and seeds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), present in seafood and eggs.
The question raised by many is whether fish oil supplements offer the same health benefits as eating fresh meat.
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The initial research that presented such results was based on observational studies that looked at people who ate fish, not supplements.
However, intervention research suggests that the increase in EPA and DHA levels in the body is similar with both fish intake and supplement use.
However, it is important to highlight that other components of fish, such as proteins, vitamins A and D, iodine and selenium, can also contribute to health, making it a more complete food.
Additionally, the benefits can be partially attributed to the exclusion of harmful nutrients found in red and processed meats, such as saturated fats and salt.
Heart diseases
Studies show that fish oil has a limited impact on preventing cardiovascular problems. Eating animal meat, especially varieties rich in omega 3, such as salmon and tuna, seems to be more effective.
Rheumatoid arthritis
Both supplements and fish consumption have been shown to be effective in reducing the severity and progression of the disease. However, achieving the required amount of EPA and DHA through diet alone can be challenging.
Insanity
Although animal studies suggest that DHA may have positive effects on brain function, the evidence in humans is still inconclusive. Eating fish is recommended instead of taking fish oil supplements.
First of all, it is important to make it clear that a healthy diet, plant-based, including fish and minimizing ultra-processed foods is the key to health.
That said, for those having difficulty consuming fish regularly, fish oil supplements may be an alternative. However, it is essential to check the expiration date and store them correctly.
Remember, like any supplement, it is advisable to discuss the use of fish oil with a healthcare professional, especially if you are taking other medications.
