Good Lifestyle

What's going on when you're told aboutgo fishingBut you do not have access to a new piece of salmon? Or if you simply do not like fish? Or if you do not have it in your budget for dinner on Halibut a few times a week?

You're not alone. Despite dietary guidelines recommend seafood as part of a healthy eating, "[seafood is] under-consumed in a typical or eliminated American diet of certain plans such as vegetarian or vegan regimes," saidMastaneh Sharafi, PhD, Rd, Vice President of Scientific and Clinical Affairs atRitual.

"Most people do not consume enough fish daily to meet their essential omega-3 fatty acid requirements, and many prefer to take a supplement than eating fish daily or 3-4 times a week," explainsAlicia Galvin, Rd, a registered dietitian forSovereign laboratories.

So when you can notgo fishing, Supplements are your next option - and a popular one, to that.

Fish oil supplements are the most commonly used mineral supplement of non-uvitamine / non-mineral, according to aNational Health Interview Survey.

"Fish oil is known for itsHigh content of omega-3 fatty acids. The body can not make omega-3, so we must pass them through the food we eat. For those who do not receive optimal amounts of omega-3 of their diet, supplements can be useful and effective, "saysDanielle Gaffen, MS, RDN, a registered dietitian specializing in autoimmune diseases.

Gaffen tells us that fish oil supplements contain two types of omega-3 fatty acids that occur naturally in fish and seafood: eicosapentaneoic acid (EPA) and docosahexaenoic acid (DHA). "The two are types of essential omega-3 that make unique and irreplaceable contributions to the function of our body, such as the overall functioning of the brain and the nervous system, as well as lower inflammation," says Gaffen.

There are many advantages of taking a fish oil supplement every day, but there are also less known negative side effects you should be aware. We therefore asked the side effects experts that you can expect to experiment during the complement of fish oil. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

"When it comes to making a list ofFoods that reinforce cerebral power, omega-3 containing foods [such as fish oil] are usually at the top. This is because about 60% of the brain consists of fat and half of this quantity is omega-3-type fats, declaresTrista Best, MPH, Rd, LD, A dietician enrolled in the equilibrium of supplements. "It has been found that omega-3 wealthy foods can help prevent cognitive diseases such as Alzheimer's disease and slow mental decline. The brain needs omega-3 fat to manufacture nerve cells, which are essential to memory and an ability to learn. »

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"Fish oil can also help reduce inflammation. This is due to the anti-inflammatory properties of fish oils. This results in a reduction of joint pain and stiffness," saidAllison Gregg, RDN, LD / N, a certified dietitian and nutrition consultant toMom loves better. TheNational Health Institutes (NIH) Notes that omega-3 fatty acids can help relieve the symptoms of rheumatoid arthritis - a self-immune disease characterized by chronic inflammation of the joints - but more research is still needed to confirm that.

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"Having enough omega-3, is also important for the health of the skin and hair, which can suffer if we are deficient in omega 3," says Galvin.

"When you take fish oil every day, you can feel some fish breathing for a few hours after taking. This is unpleasant for many people, but can be avoided if you go to an oil supplement linen, "saysMegan Byrd, Rd, A dietitian with a blog food calledThe dietitian of Oregon.

Galvin explains that this aftertaste may be more widespread if you have a poorly functional gallbladder because "having a fish-taste" can be a side effect because of a reduced capacity to correctly digest the fats correctly. "

"Men who take fish supplements every day can undergo an improvement in fertility. In a recent study published inJama Open Open NetworkResearchers have discovered that fish oil supplements have resulted in an improvement in the number of spermatozoa and levels of fertility hormones, "saysLauren Manaker MS, RDN, LD, registered dietitian and author ofFUXING MALE FERTILITY.

"Omega-3s are essential for pregnant women because they are so important for cognitive growth of growing fetuse growth," Byrd declares.

As in the case of any supplement you take every day, you may be able to consume too much fish oil. Experts say you should be suspicious of blood thinning effects of fish oil:

"More than 3,000 milligrams a day of EPA / DHA can increase the risk of bleeding, bruising and elevating blood glucose. In addition, great caution should be given to people on blood thinning medicines and those with diabetes, "says Gaffen.

If you encounter similar side effects, consult your doctor or dieteticist.

Triglycerides are a type of grease found in the blood. Excessive levels of triglycerides can increase the risk of heart disease, but Omega-3 Omega-3 supplements can help.

"Fish oil can help reduce high blood pressure, reduce high blood triglyceride levels and improve HDL," good "cholesterol," says Gregg.

TheNih reports that high doses of omega-3 have been demonstrated to reduce triglyceride levels. To manage high triglyceride levels, theAmerican Heart Association (AHA) suggests That 4,000 milligrams of prescription omega-3 (EPA plus DHA or EPA container only) per day can help lower triglyceride levels when used alone or as assistants to other lipid lower medications.

Omega-3 is not the only thing you will find in some fish oil pills. "Many Omega-3 supplements containvitamin a, which, if it is taken in high doses, can result in an overdose of vitamin A and toxicity. Some symptoms include joint pain, nausea and irritations of rashes or skin. It could evenlead to liver damage overtime. It is important to pay attention to the amount of vitamin A in your Omega-3 supplement, as well as any other supplement that taking you to make sure you do not exceed it, "says Byrd. For example, cod liver oil supplements can contain up to 90% vitamin A.

Speaking too much about doing it, why do not you do a look at theseLaid side effects of drinking too much coffee, according to science.