Omega-3 from A to Z: TOP-26 facts about the benefits, how to choose? + Products (table)

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Omega-3 from A to Z: TOP-26 facts about the benefits, how to choose? + Products (table)
Omega-3 from A to Z: TOP-26 facts about the benefits, how to choose? + Products (table)
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What is omega-3?

Omega 3
Omega 3

Omega-3 is a general definition of a group of polyunsaturated fatty acids. These compounds are necessary for the full functioning of a person. Essential fats include: alpha lipoic (ALA), eicosapentaenoic (EPA), docosahexaenoic (DHA) acids, (in the English abbreviation: ALA, EPA and DHA). The body cannot synthesize fatty acids on its own, so it is necessary to enrich the daily menu with certain foods.

Long chain fatty acids - DHA and EPA - are converted by the body from ALA. The transformation reaction proceeds slowly, forming a limited amount of the final valuable compound. As an additional source of EPA and DHA, cardiologists and nutritionists around the world recommend using fatty marine fish (tuna, salmon) and marine crustaceans (crabs, oysters).

Omega-3 deficiency problem occurs in 20% of the world's population, according to a 2016 global study.

EPA and DHA are key omega-3 fats

Omega-3 contains the following fatty acids:

  • Docosahexaenoic acid (DHA) is a long chain chemical compound. DHA is involved in the formation of neuronal synapses, which transmit signals between cells. The presence of DHA ensures the fluidity of cell membranes. The largest amount of DHA was found in the cells of the eyes (93%) and the brain (97%), and the maximum - in the departments responsible for attention and mnemonic processes.
  • Eicosapentaenoic acid (EPA) - has a long chain structure. The active substance affects the preservation of he alth.
  • Alpha-linolenic acid (ALA) - has a short chain structure. ALA provides the body with energy and protein to build DHA and EPA. Given the fact that only 5% of ALA is converted to EPA and 0.5% to DHA, her daily dose should be quite high.

Plant-based foods contain only the fatty acid ALA. The exception is some algae.

What is the difference between fish oil and omega-3?

Fish oil is a fat that is isolated from certain types of fish (tuna, herring, mackerel, anchovies). Omega-3 is an integral part of fish oil. It accounts for approximately 30% of the total volume. The remaining 70% of fish oil is made up of other fats, vitamins D and A.

Omega-3 benefits: 26 reasons to add it to your diet

Omega-3 fatty acids have been studied for a long time. It has been established that they have a number of useful properties:

  • Reduce blood pressure parameters.
  • Prevent the development of arrhythmias.
  • Inhibit the formation of plaque in the lumen of the arteries.
  • Reduce triglycerides.
  • Reduce the risk of stroke, heart attack.
  • Reduce the risk of sudden death in people with heart disease.

A he althy balanced diet should include oily fish at least twice a week. This diet is suitable for people with a low risk of cardiovascular disease.

9 benefits of omega-3 for the heart and blood vessels

Benefits for the heart
Benefits for the heart

1 Cardiac ischemia

The ability to reduce the likelihood of heart disease is most pronounced when omega-3 is consumed by patients with a history of coronary disease. In one study, more than 18,000 subjects with elevated blood cholesterol levels were divided into two groups. In one of them, participants received 1.8 g of EPA and a statin daily, in the other, only a statin. After 4, 6 years, the results were evaluated. In the EPA group, 19% fewer cases of serious coronary disorders were recorded than in the control sample. Unstable angina, non-fatal cardiac disorders were also much less common in the first experimental group [2]

2 Myocardial infarction

The group taking a daily omega-3 supplement had a significant 28% reduction in myocardial infarction. African Americans experienced a 77% reduction, and a 40% reduction in those who ate less than 1.5 servings of fish per week [3] Daily omega-3 intake reduced risk in another medical experiment deaths from diseases of the heart and blood vessels by 19%. No similar effect was seen in the placebo group [4]

The effect of omega-3s on the development of stroke has not been established. Some scientists believe that the expected effect could be observed with an increase in the dose of omega-3. Such a volume of drugs should be taken only under the supervision of the attending physician. Research in this area is ongoing.

3 Lower triglycerides

Daily intake of omega-3s can help reduce triglycerides by 15 to 30%. Participants with higher triglyceride levels showed more of this effect [5].

4 Protects against blood clots

Platelet aggregation underlies the formation of a blood clot. Omega-3 prevents platelets from sticking together, which means it prevents the development of the pathological process.

5 Protection against atherosclerosis

Omega-3 prevents the formation of atherosclerotic plaques. Fatty acids protect artery walls from damage and keep them he althy [6].

6 Increase "good" cholesterol

Under the influence of omega-3 there is an increase in HDL in the blood [7].

7 Cancer Prevention

Published results of studies on the effect of omega-3s on cancer development do not show any pattern. Some experts say that high doses of fatty acids reduce the risk of colorectal and breast cancer.

8 Bowel cancer

Several medical studies followed by analysis have shown that eating omega-3s reduces the chance of bowel cancer by up to 34% [10], [11], [12].

9 Protection against stroke and heart attack

In 2019, an extensive study was conducted, which included 8179 people suffering from cardiovascular diseases. Initial laboratory tests found that all subjects had high levels of cholesterol and triglycerides. For 4.9 years, the first group of subjects received daily 4 g of Vascepa containing 4000 mg of purified 96% EPA, and the second received a placebo.

The results of the study showed that in the first group reduced by 25% cases of acute cardiovascular pathologies - non-fatal forms of stroke, heart attack, unstable angina, coronary revascularization, as well as cardiac death.

At the conclusion, Vascepa's ability to reduce negative outcomes was published:

  • Cardiovascular death - by 20%,
  • stroke (non-fatal, fatal) - by 28%,
  • myocardial infarction (non-fatal, fatal) - by 31% [37].

Benefits for women: 6 reasons to add omega-3s

What is useful omega-3
What is useful omega-3

1 Eases menstrual pain

Monthly menstrual pain, cramps gynecologists define as dysmenorrhea. Most women are aware of this condition, caused by strong uterine contractions as a result of the action of prostaglandins. Two authoritative studies have shown that omega-3 fatty acids can relieve menstrual pain. This is due to the pronounced anti-inflammatory properties of the substances [13], [14]

Gynecological experiment showed that the use of omega-3 is much faster and more effective in eliminating menstrual cramps than ibuprofen [15].

2 Reduces the risk of breast cancer

An extensive Singapore Chinese study of 35,298 women aged 45 to 74 found that omega-3 supplementation lowered the risk of breast cancer. After 5.3 years, the incidence of breast cancer in the omega-3 group was 26% less cases than in the control sample [8]

Another experiment involving 35,016 women in the 50-76 age group lasted 6 years. The final results showed that women who took fish oil supplements reduced their risk of developing breast cancer by 32% [9].

3 Relieves rheumatoid arthritis

According to statistics, women are almost three times more likely to develop rheumatoid arthritis than men. As a rule, the disease develops in the middle age group.

The results of studies in 2012 and 2017 showed that the use of fish oil preparations alleviates the feeling of morning stiffness and swelling of the joints, relieves pain, alleviates the symptoms of inflammation. On the background of omega-3, patients take less NSAIDs [16].

4 Prevents osteoporosis

Osteoporosis affects postmenopausal women. The disease develops as a result of a decrease in estrogen. In 2012 and 2019, studies were published showing that omega-3 supplementation improves bone mineralization. With the joint intake of calcium, this effect is enhanced [17], [18]

5 Protects against depression

Analysis of 26 studies found that eating large amounts of fish reduced the risk of depression by 17% [19]. It is noted that with severe depression, the effect is not observed. Omega-3 intake helps reduce aggression.

6 Moisturizes skin, reduces wrinkles

The body's own DHA has been found in the structure of the skin. It ensures the normal state of cell membranes. The he althier the cell membranes, the softer, more elastic the skin. EPA, found in omega-3s, has a positive effect on the skin:

  • Stimulates the synthesis of its own oils.
  • Moisturizes.
  • Prevents the formation of small red nodules that appear during the hyperkeratinization of hair follicles.
  • Slows down the processes of premature aging.
  • Prevents acne.

Omega-3 active substances protect the skin from the negative effects of solar radiation, prevent the destruction of collagen in the dermal layers.

Omega-3 during pregnancy

Medical studies over several years have shown that eating seafood by pregnant and lactating women has a positive effect on the he alth and development of newborns. Fish oil DHA promotes hand-eye coordination in toddlers up to 3 years of age [20]

At the same time, some other data was published. Organizers of 11 controlled trials cited facts proving the absence of any benefits from the use of omega-3 during the period of gestation and feeding of the child in relation to the formation of visual and cognitive functions.

Indisputable facts remain that DHA is finally concentrated in the retina by the birth of a baby. In the brain, the accumulation process continues for the first two years of life.

Women who are breastfeeding are recommended to introduce at least 200-300 mg of DHA into their daily diet. A sufficient amount of valuable elements in breast milk is obtained by eating fish dishes 1-2 times a week.

Protecting your child from future allergies

Observations on pregnant women have shown that the regular intake of omega-3 fatty acids in the mother's body protects the child from allergic diseases in the future [21].

Nutritionist Ekaterina Didyk – why drink Omega-3 and how to choose it?

Benefits for children

1 Attention Deficit Hyperactivity Disorder (ADHD)

ADHD is understood as a disorder of behavioral functions, which is accompanied by a decrease in concentration, impulsive reactions, excessive activity. As laboratory studies have shown, in children with established ADHD, omega-3 levels in the blood are lower than in peers without this disease. Following this, it was found that regular consumption of fish oil preparations helps to alleviate the signs of ADHD.

The appointment of omega-3 has a calming effect, suppresses aggression, softens the manifestations of impulsivity and hyperactivity. By affecting the child's central nervous system, fatty acids stimulate attention, facilitate the performance of certain tasks and skills [22], [23].

Surveillance shows that omega-3s will eventually lead the way in the treatment of ADHD [24].

Dr. Berg - ADHD in children and adults due to nutrient deficiencies:

2 Type I diabetes in children

Scientists have concluded that the intake of omega-3 within a year after the birth of a child reduces the likelihood of developing autoimmune pathologies:

  • Type I Diabetes.
  • Multiple sclerosis.
  • Autoimmune Diabetes [25].

Omega-3 in sports

1 Relieve muscle pain

Omega-3 acids relieve muscle pain, eliminate swelling of tissues, return motor amplitude after strength training. Combination of protein sports drinks with fish oil preparations relieves signs of fatigue, reduces symptoms of myalgia [29].

2 Stimulates protein synthesis

Fatty acids are involved in the growth of muscle fibers, which is very important for athletes. The body converts protein into building material and energy - the most important components that provide growth, physical endurance. In physiology, this phenomenon is called protein synthesis. Omega-3s stimulate this process through the presence of EPA and DHA [30]

3 Delivers more oxygen

Active omega-3 elements keep the heart he althy, which is very important for athletes. Observation of 16 cyclists proved that the use of fish oil normalizes heart rate, reduces the need for oxygen during sports activities. Experts have found that these processes occur without compromising performance and without harming the myocardium, skeletal muscle fibers [31]

4 Improves reactions

Scientific experiments have proven that the regular use of drugs with omega-3 preserves cognitive processes, accelerates the response of the nervous system. The data were obtained after monitoring 24 female football players who, after a course of taking fish oil preparations, showed activity of neuromotor functions [32]

5 Burns more fat and reduces cortisol

Omega-3 has a depressing effect on the release of cortisol. A low level of stress hormone directly affects the reduction of body fat and stimulation of muscle growth [33].

Benefits for various other diseases

Benefits for various other diseases
Benefits for various other diseases

1 For eyes

The active components of omega-3, namely DHA, inhibit the mechanism of macular degeneration of the eye. Thus, fatty acids prevent irreversible damage to the eyes and subsequent development of blindness.

In one of the medical experiments, 2275 people in the age group of 65 years and older took part, who were divided into two groups. The result showed that in the sample that received oily fish, the risk of neovascular age-related macular degeneration was 53% less than in other participants [26]

2 Hepatosis

- a disease characterized by fatty liver disease. The use of omega-3 improves fat metabolism, alleviates signs of inflammation [27].

3 Better sleep

Lack of fatty acids causes sleep problems in childhood. In adults, omega-3 deficiency threatens obstructive sleep apnea. Both phenomena are associated with low levels of DHA, which affects the concentration of melatonin, the sleep-promoting hormone.

Observations on subjects of different age groups prove that the quality and duration of sleep improve with the use of omega-3 [28].

Daily Value of Omega-3s for Men, Women & Children

Age

Male

Female

Birth to 12 months 0.5g 0.5g
1-3 years 0.7 g 0.7g
4-8 years 0.9g 0.9g
9-13 years old 1, 2g 1, 0r
14+ years 1, 6g 1, 1g
Pregnancy 1, 4g
Breastfeeding 1, 3g

According to MP 2.3.1.2432-08 of the Russian Federation, omega-3 should be 1-2% of the daily caloric intake for men and women, starting from 14 years old, which is from 500 mg to 1 gram (in the specified volume includes EPA and DHA). For children under 14 years old - 0.8%-1%.

Normal for athletes. For athletes, recommendations for the use of omega-3 were approved by the International Olympic Committee, without dividing the supplement by type of acid. A daily dose of omega-3 fatty acids, approximately 2 grams, can come in the form of supplements or oily fish.

Minimum DHA and EPA. The daily dose of combined EPA and DHA, according to WHO recommendations, is from 200 to 500 mg. An increase in the volume of fatty acids is necessary for people prone to cardiovascular diseases, pregnant women.

A safe dose of fish oil for daily intake is up to 3 grams. Exceeding the dosage can lead to a dangerously high risk of bleeding due to the ability of fish oil to thin the blood.

How much omega-3 can you drink without a break?

Polyunsaturated fatty acids the body does not synthesize on its own. Omega-3 supplements can be taken continuously.

At what age can I give my child omega-3?

Omega-3 is indicated for taking from the first days of life. The pediatrician calculates the dose of the drug individually. Usually, during the first year of life, babies are given 0.5 g each. For convenience, omega-3 is used in liquid form, adjusting the dose with a pipette. For older children, gummies are good supplements.

Which foods are higher in omega-3s?

We have divided the rating for your convenience into plant products and animal products.

Remember that vegetable omega is significantly inferior in terms of its impact on human he alth due to the absence of EPA and DHA fatty acids in its composition.

Plant sources of omega-3s

Linseed oil

Linseed oil
Linseed oil

53.4 g Flax seeds

Flax seeds
Flax seeds

22.8 g Chia seeds

chia seeds
chia seeds

17.8 g Walnut

Walnut
Walnut

9.1 g Soy

Soya
Soya

1.4g

Other herbal products (100g)

ALA content (g)

Rapeseed oil 9, 14
Cannabis seeds 8, 68
Soybean oil 6, 79
Mayonnaise 5, 33
Corn oil 1, 16
Cracker 0, 96
Multigrain crispbread 0, 92
Onion 0, 79
Salo 0, 48
French fries 0, 22
Pistachios 0, 21

Animal sources of omega-3

Mackerel

Mackerel
Mackerel

2.8 g Cod liver oil

Cod liver oil
Cod liver oil

1 tablespoon (15 ml) 2.7 g

+Vitamin D - 34 mcg Salmon

Salmon
Salmon

2.6 g Herring

Herring
Herring

2.36 g Anchovies

Anchovies
Anchovies

2.1g Sardines

sardines
sardines

1.5 g Fish caviar

Fish caviar
Fish caviar

1 tablespoon (14.3 g) 1.1 g

Other fish (100g)

Omega-3 content (g)

Salmon 2, 36
Chinook 2, 25
Coho salmon 1, 81
Omul 1, 76
Sig 1, 66
Pink salmon 1, 59
Oysters (Pacific/Eastern) 1, 58/0, 58
Saira 1, 43
Sockeye salmon 1, 39
Trout 1, 21
Scad 0, 98
Colin 0, 95
Smelt 0, 94
Tuna 0, 93
Perch 0, 92
Mussels 0, 89
Catfish 0, 83
Squid 0, 75
Keta 0, 70
Shrimp 0, 60
Sturgeon 0, 59
Carp 0, 43
Hek 0, 41
Mullet 0, 32
Atlantic halibut 0, 23
Pollock 0, 20
Som 0, 14

In fish of different varieties, the concentration of omega-3 is significantly different. Oily fish caught in cold sea waters, such as sardines, tuna, salmon, mackerel, have a high content of fatty acids. Much less omega-3s are found in less fatty fish - perch, cod, telapia. In mollusks, a small amount of fatty acids was also found.

Fish farmed contains much less EPA and DHA than fish that lives freely in the sea. The concentration of valuable acids depends on the type of fish food. For example, Atlantic salmon, which are grown on special farms in Scotland, lost a significant amount of EPA and DHA after replacing natural marine ingredients in their feed with other ingredients. This trend was established after fish analysis conducted from 2006 to 2015 [34]

Dr. Berg - the benefits of fish for the brain and eyes:

What is the difference between flaxseed oil omega-3 and fish oil omega-3?

Let's be clear right away that omega-3, which is part of fish oil, has more valuable properties than plant-derived omega-3. Linseed oil is no exception in this sense.

Finseed oil contains only alpha-linolenic acid (ALA) of the three main types of omega-3 fatty acids (EPA, DHA and ALA), while fish oil contains all of them. As mentioned above, ALA does not have the activity of eicosapentaenoic and docosahexaenoic acids and serves mainly as a fuel for energy production. It is also being converted by the body into EPA and DHA to make it he althy [35]

However, our body is unable to fully convert ALA. Of its total volume, only 5% is transformed into EPA, and only 0.5% into DHA [36].

It should also be said that thanks to the record amount of ALA in flaxseed oil (8000 mg per tablespoon), even this 5% will satisfy 400 mg of EPA and 40 mg of DHA. If you take 3 tablespoons a day, then you will close the norm of these fatty acids in excess even without eating fish.

EPA and DHA Rich Foods

Product (100g)

EPA, mg

DHA mg

Red and black caviar (100 g) 3130 4340
Salmon oil (1 tbsp) 1760 2470
Cod liver oil (1 tbsp) 930 1470
Mackerel 890 1400
Salmon (Atlantic) 860 1100
Fresh herring 910 1106
Marinated herring 853 553
Anchovies 800 910
Sardines 870 529
Blue tuna 364 1144
Canned tuna 233 629
Coho salmon 544 833
Sea Bass 208 562
Shrimp 292 252

Given the high cost of salmon (trout, salmon) and red (especially black) caviar, be sure to include herring or mackerel in your diet. Only 100 grams of these fish in excess covers all the body's need for he althy fats.

What should vegetarians do?

In the wake of the popularity of vegetarianism, the question of providing adherents of a plant-based diet with valuable fatty acids has become acute. This also applies to people who cannot tolerate seafood. There is a way out - you should increase the consumption of nuts, soy products, various types of seeds, green leafy vegetables. You can get the most out of your omega-3s with vegan supplements that include algae-derived EPA and DHA.

How to choose the right omega-3?

  • Don't buy fish liver oils. They contain less valuable acids than fish oil extracted from the muscles of fish, and vitamin A is contained in excess.
  • Choose supplements with lower levels of vitamin A - no more than 1 g per day (1000 mcg).
  • Pregnant women, nursing mothers should not take supplements with vitamin A in the form of retinol (which is found in excess in the liver of fish). Vitamin A is considered safe in the form of beta-carotene (a plant-based form that does not cause overdose).
  • The body should receive at least 500 mg of EPA and DHA per day (in total). This dose corresponds to 140-200 g of oily fish per week.
  • Fish oil thins the blood, so you should consult your doctor if you are constantly taking aspirin, warfarin or heparin.
  • If you are a vegetarian or vegan, you can take seaweed supplements.

Before you buy, carefully read the label! For every 1,000 mg of fish oil, there should be at least 500 mg of EPA and DHA (the sum of both).

Fish oil vs fish oil - what's the difference?

Fish oil is a fat derived from the liver of fish. Such fat is always cheaper, but it contains a lot of vitamins A and D, and it also consists of more than 70% of various other fatty acids, in addition to omega-3. Its main advantage is low cost.

Fish oil is a fat derived from the muscle tissue of fish. This is a more refined product, higher quality, but also more expensive.

Omega-3 - instructions for use

Indications. Supplements with omega-3 restore the elasticity of blood vessels, prevent the formation of cholesterol plaques, therefore, they are primarily recommended for people with cardiovascular disorders.

Besides this omega-3 is indicated for:

  • Digestive disorders.
  • Normalization of the endocrine glands.
  • Diabetes mellitus to restore physiological metabolism, restore lipid metabolism.
  • Stress.
  • Neuro-emotional stress.

For full absorption, omega-3s should be taken with foods containing fat, fat-soluble vitamins E and D. Dietary fats provide absorption of valuable fatty acids. For example, DHA in the presence of fats is absorbed up to 90%, and without them - up to 69%. The assimilation of ethyl esters generally increases 3 times [38]

Do omega-3s have vitamin D?

Vitamin D is found in fish oil. 100 grams of fatty cod liver contains up to 10,000 IU of vitamin D.

However, if we talk about purified omega-3 (dietary supplement), and not fish oil, then this vitamin is removed in them.

Possible harm and contraindications

Exceeding recommended doses of omega-3s can cause arrhythmia, bleeding, and atrial fibrillation. These phenomena are observed when taking more than 3 g of omega-3 per day.

When buying, it is better to choose vitamin E supplements. It prevents the oxidation of omega-3 fatty acids, which is manifested by a specific rancid taste. Store fish oil preparations in the refrigerator where they are not exposed to light. Do not use expired omega-3 supplements. Old fish oil has an unpleasant odor.

Should I be concerned about mercury in fish?

In the natural environment, mercury in one form or another is quite common. Industrial emissions contribute to its accumulation in the oceans and other water sources. When interacting with other substances, methylmercury is formed, which can be harmful. The toxic effects of mercury are dangerous for the fetus during gestation and young children.

Be aware that some types of fish can accumulate mercury, such as shark, king mackerel, tilefish, swordfish. For safety reasons, the consumption of these types of fish should be minimized.

Pregnant women, lactating mothers should completely eliminate the listed types of fish from their diet. Shellfish, small fish, canned fish are allowed for them. A safe dose of fish for pregnant women is 350 grams of fish per week.

What is the difference between omega-3s and omega-6s and 9s?

What is the difference between omega-3 and omega-6 and 9
What is the difference between omega-3 and omega-6 and 9

The difference between the Omega groups in the specific effects on the body.

Omega-3 - prevent diseases of the heart, blood vessels, have unique properties, which will be discussed below.

Omega 6 - contains eicosanoid acid, which directly affects the formation of immunity. A complex of fatty acids provide a person with energy. Excessive intake of omega-6 increases the likelihood of developing inflammatory processes and related diseases.

Omega 9 are monounsaturated. The most common of these is oleic acid. The body is able to synthesize it on its own. Medical observations have shown that eating foods rich in monounsaturated fats helps reduce signs of inflammation and increase insulin sensitivity. Omega-9 acids are found in large quantities in olive oil - about 80% of the total volume.

Omega 3:6:9 ratio

The diet of the modern population is dominated by the so-called Western diet, oversaturated with omega-6. It is deficient in omega-3s. Before the Industrial Revolution, the human diet had an omega-6 to omega-3 ratio of 4:1 to 1:4. Investigations by anthropologists have shown that in the process of evolution this ratio was approximately 1:1. In the modern diet of the population, the proportion is about 16:1 [1]

The optimal ratio of omega-3 to omega-6 fatty acids ranges from 1:1 to 1:4.

The natural question arises - what to do? The only solution is to reduce the consumption of foods rich in omega-6. This primarily concerns vegetable oils, processed foods high in omega-6 fatty acids. First you need to figure out which vegetable oils are useful and which are not.

The following oils have the maximum amount of omega-6:

  • Sunflower - 40% (1:200).
  • Soya - 50% (1:7).
  • Cotton - 51% (1:257).
  • Corn - 53% (1:46).

You need to include he althy oils in your diet, which are very low in omega-6:

  • Coconut - 2% (winner).
  • Creamy - 3% (1:7).
  • Lard - 9% (1:9).
  • Palm - 9.1% (1:46).
  • Olive - 9.7% (1:13).
Image
Image

Due to the pronounced medicinal properties, special attention is paid to:

  • Flaxseed oil - 17% (1:0, 3).
  • Ryzhikovy - 33% (1:1).
  • Hemp oil - 54% (1:2).

Conclusion

The intake of omega-3 in the body ensures the normal development and functioning of the brain and eyes. Fatty acids of fish oil eliminate signs of inflammation, prevent the development of cardiovascular diseases, impaired brain activity. Omega-3 supplements are beneficial for people with a family history of heart, vascular, and cerebrovascular disease.

It should be remembered that eating natural products is more beneficial than taking pharmaceutical supplements. In order to provide the body with the necessary amount of omega-3, it is enough to eat two servings of fish per week.

Fish is as good for human he alth as fish oil. However, omega-3 supplements are suitable for those who do not like fish or follow a vegetarian diet.

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