2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Fish oil for commercial purposes it is produced from the liver of fresh fish, mainly cod. Fish oil contains a large amount of easily digestible unsaturated fatty acids, especially extremely valuable omega-3 fatty acids (EPA and DHA), which are "indispensable" in the human diet, as our body is not able to synthesize them on its own.
In addition, fish oil contains iodine, phosphorus, vitamin E and large amounts of vitamin D and A. Additives with fish oil are available in liquid form and in gelatin capsules. Liquid fish oil is much cheaper than capsules, but the capsules are convenient in dosage and do not have an unpleasant taste.
General benefits of fish oil
The benefits of fish oil are very wide (from preventing heart disease, to losing weight and burning subcutaneous fat), as seen by many medical studies. Omega-3 fatty acids found in fish oil play an important role in cell growth and development. They are concentrated mainly in the human brain and are very important for cognitive functions (attention, memory, thinking) and behavioral functions.
Short list of useful properties of fish oil:
1. Reducing depression and anxiety;
2. Reduction of blood pressure;
3. Reducing the negative effects of stress;
4. Fights dry skin and helps treat psoriasis;
5. Reduces the risk of chronic diseases, heart disease, arthritis and even cancer;
6. Reduces inflammatory processes throughout the body;
7. Reduces triglycerides (a form of fat storage in the human body);
8. Assists in the treatment of attention deficit hyperactivity disorder;
9. Activates the gene responsible for burning fat;
10. Promotes protein synthesis in muscle cells.
Fish oil for weight loss and fat burning
In addition to the general health benefits, fish oil can help you lose weight and burn excess fat. Namely, if you are a man with more than 15% body fat or women with more than 25%, then fish oil will help you burn fat and lose weight fast. Fish oil includes omega-3 fats, which are radically different from sunflower oil. The body uses them as fuel and is not stored in reserve.
Omega-3 fatty acids from fish oil have a great and underestimated potential for burning fat. Omega-3s contain eicosapentaenoic (EPA), docosahexaenoic (DHA) and linolenic acid (LNA). According to doctors and scientists, these fatty acids can help break down fat (lipolysis), while reducing the storage space for fat (lipogenesis).
In other words, the regular consumption of fish oil helps to "involve" fat burning genes in the work and to "deactivate" the genes that store fat.
The American Journal of Clinical Nutrition in 2007 published a study by the influence of fish oil on the breakdown of body fat. The results of research have confirmed that fish oil is able to independently reduce the fat mass of the human body, reduce the amount of triglycerides and blood sugar. When blood sugar is high, the body produces insulin, which prevents fat loss.
After lowering sugar levels, fish oil helps prevent insulin spikes and further helps burn fat. The inclusion of fish oil in the diet helps our body extract energy from all types of fats, including those already stored under the skin. This is the reason for the paradox: by consuming omega-3 fats, you accelerate weight loss.
Fish oil for muscle growth
Fish oil can also help build muscle.
According to a study published in the Journal of the International Society for Sports Nutrition in 2010, the accumulation of muscle mass is observed after six weeks of taking fish oil preparations (3-4 grams per day).
The results show that fish oil has a positive effect on protein synthesis in muscle cells and an increase in the cells themselves is also observed.
Doses of fish oil per day
There are many different opinions about this how much fish oil should be taken per day. The American Heart Association recommends low doses of 0.5 to 2 g per day, while others recommend taking 1 g for each percentage of subcutaneous fat.
However, the moderate and optimal intake is 1-2 g of fish oil with a meal 2-3 times a day.
Before using any medication, remedy or method of treatment, consult your doctor!
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