- The benefits of fish oil: scope
- Weight heart inflammation
- For youth
It promotes weight loss
For years we've heard that the consumption of fat leads to overweight. But recent studies have shown that a certain kind of fat on the contrary contributes to weight loss. Australian researchers have found that fish oil
Fish oil - so whether it is useful to think?
useful for those people who want to lose weight. Fish oil is particularly effective in conjunction with aerobic exercise.
Participants in the study, conducted in Australia, ate daily 6 g of tuna (corresponding to 1, 9 g of fish oil), and three times a week, was carried out by aerobic workout lasting 45 minutes. As fish oil, and aerobic exercise alone help to reduce the amount of fat in the body. And in combination with each other, they merely give excellent results. Participants of the study, there was not only weight loss, but also increase the level of high-density lipoprotein, or "good cholesterol", as well as improved blood circulation.
Studies in Britain have shown that the deletion of dietary saturated fat (e.g., those contained in red meat) and their replacement with polyunsaturated fats (containing, for example, in fish and fish oils) not only regulates insulin sensitivity, but also helps reduce the amount of abdominal fat. This is particularly useful feature for those who have an increased risk of developing type 2 diabetes since abdominal fat interferes with the body's insulin, which in turn leads to an increase in blood sugar levels
Blood sugar - a very important indicator
Finally, another useful feature of fish oil for weight loss is that the beneficial fats increases our satisfaction with food as their assimilation takes a long time, so the feeling of fullness is preserved for a long time.
Helps the Heart
The benefits of fish oil for the heart is known to many. Heart disease is still a major cause of death, and omega-3 fatty acids contained in fish oil - is a great way to protect the heart and prevent cell damage that can be caused by inflammation.
The sources of the beneficial properties of fish oil are the two omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). According to the American Heart Association, the omega-3 fatty acids have the following effects on the heart:
- Reduce the risk of disruption of the heart, which could lead to heart failure
- Reduces the level of platelets that can clog the arteries of the heart
- Reduces the level of triglycerides (fatty acids in the blood)
In 2007 in Japan, a study was conducted which involved 18 thousand people with a high level of blood cholesterol. The results showed that when the standard rate of patients daily added 1, 8 g of eicosapentaenoic acid, the risk of heart attack and other disorders of the heart within the next five years, decreased by 20%.
A study in Italy, involving 6975 patients with chronic heart failure showed that those patients who were given a daily 1 g of fish oil, the risk of death due to heart failure decreased by 14%, while those who were given a placebo
Placebo - an effective tool for self-hypnosis
No changes were found.
There is convincing evidence that a high-quality fish oil should be part of a healthy and nutritious diet. There are also specific recommendations for people from heart disease, which must be taken daily, 1 g of fish oil, unless the attending physician finds no contraindications. Those who want to reduce the level of triglycerides in the blood, it is necessary to increase the daily dose of 2-4 grams of fish oil.
It helps reduce inflammation
Many diseases, heart diseases starting and ending osteoarthritis accompanied with inflammation. However, fish oil has the property to reduce inflammation in the body. What is so dangerous inflammation? In principle, it is not always a bad thing. If you accidentally cut or injure yourself, it stimulates the release of inflammatory substances in the body, increases blood flow to the damaged area. White blood cells rush to the damaged tissue, to clean it and start the recovery process. This "good" kind of inflammation is specific and does not last long.
"Bad" inflammation is a common chronic. In today's world body is constantly attacked by stress factors - smoking, stress, lack of physical activity, alcohol, foods containing large amounts of sugar, fat and refined (white) starch. Many components of modern food products, such as high fructose corn syrup and trans fat (partially hydrogenated fats) cause an inflammatory reaction in the body. Chemicals that are associated with chronic inflammation, such as eicosanoids and cytokines, damage cells and lead to disease. And fish oil helps to counteract this effect.
Inflammatory reactions in the body controls the group of hormones called "prostaglandins": Some of these hormones increase the inflammatory response, while others reduce it. In fact, these hormones are composed of fatty acids and omega-3 fatty acids contained in fish oil, contribute to the production of prostaglandins, which inhibit the development of inflammation.
To enhance the production of prostaglandins inhibit inflammation, you can not only take high quality fish oil containing docosahexaenoic acid and eicosapentaenoic acid, and include in your diet a lot of vegetables and fruits, such as blueberries
Benefits and harms of blueberries: the health of the forest
, Squash, broccoli, apples and carrots. It will also be useful to take a multivitamin, and exercise regularly.
If left unattended inflammation, it will negatively affect the condition of the body. But we have all the opportunities to deal with this problem. Regular intake of fish oil can help improve health.