The fish’s own fat is rich in good quality lipids, among which the omega 3 or essential fatty acids for the organism stand out, however, fish oil, is it really a superfood?
Like all oils, fish is 99.9% fat, most of which are polyunsaturated and monounsaturated. Unlike other oils, the fish does have cholesterol in amounts of around 600 mg per 100 grams, because it is of animal origin, and also, it is a good source of vitamin D and A.
Until not long ago, fish oil was only used for aquaculture, or it was discarded after obtaining fishmeal. However, nowadays, its high concentration of eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) have made it an ingredient of great nutritional value for preparing food supplements, emulsions, cosmetics and others.
The benefits of fish oil
The benefits of fish oil fall on its type of fats, omega 3, which although also found in plant foods, according to a study published in The American Journal of Clinical Nutrition do not have the same effect, since the alpha-linolenic acid found in Plant sources do not have the benefits at cardiovascular level and on the risk of death from any cause that does have the omega 3 of fish oil.
According to research published in the scientific journal Hypertension, fish oil, consumed in high doses close to 4 grams per day, can reduce blood pressure, especially in hypertensive and older people. This, together with its power to reduce blood triglycerides, although it does not produce significant changes in cholesterol levels, according to scientists from Australia, could be key to benefit cardiovascular health.
Likewise, it has been demonstrated in patients with rheumatoid arthritis its aniinflammatory effect that can improve cardiovascular functioning as well as reducing symptoms of joint diseases as previously mentioned. Effect that was verified with very high doses of fish oil and that was not observed with olive oil supplements.
Apparently, most of the benefits of fish oil are obtained with doses that exceed 3 grams per day and mainly due to its content in omega 3, a type of fat that we can also find in blue fish in proportions close to 3 grams per serving.
In addition, as noted in research conducted in the United States, blue fish also contains good proteins, minerals and vitamins that can benefit health, beyond the fats found in fish oil. Therefore, fish oil is not really more remarkable than blue fish and therefore, we recommend consuming the latter to prevent diseases and protect the body, since the supplements would not offer greater benefits.
Recipes that contain fish oil
Although fish oil is consumed in many cases as a supplement, in capsules, the reality is that both EPA and DHA, its main fatty acids, we can obtain it with blue fish such as salmon, cod, sardines, anchovies, herring , mackerel or tuna. Therefore, we suggest adding fish oil and many other quality nutrients to the diet with its consumption, which we can incorporate into different recipes:
- Baked salmon with herbs
- Tomatoes and anchovies cake
- Sardine rolls with baked vegetables
- Pizza of bonito and anchovies
- Complete thin coke of sardines and peppers
- Cod with sanfaina
- Tuna glazed with miso with green beans salad
- Norwegian salad of herring and potatoes
With all these dishes not only incorporate omega 3 and its benefits but also, other good nutrients of blue fish that help us take care of health with a balanced diet.