Fish oil is obtained from oily or fatty fish such as sardines, trout, tuna, herring, mackerel, and salmon. It is one of the nutrition-rich supplements popular for its content of omega-3 fatty acids, including EPA and DHA. Research and numerous studies indicate that fish oil can benefit your heart, brain, and eyes, and help fight inflammation in your body.
what is PUFAs
Polyunsaturated fatty acids, or PUFAs, are essential fats that must be obtained from food because the body cannot make them. A number of double bonds in their chemical structure distinguish them. PUFAs are essential fatty acids essential for many biological processes, such as omega-3 and omega-6 fatty acids (Wiktorowska-Owczarek et al., 2015).
Omega-3 polyunsaturated fatty acids (PUFAs), including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are abundant in fish oil. These fats are well known for their contributions to brain and heart health, as well as reducing inflammation in the body. A common strategy for increasing intake of these health-promoting omega-3 PUFAs is through fish consumption or fish oil supplementation.
Omega-3 Fatty Acids
When it comes to heart health, reducing inflammation, and brain function, omega-3 fatty acids—polyunsaturated fats considered “essential” because the body can’t produce them—must be obtained through diet.
Eicosapentaenoic Acid (EPA)
EPA, one of the most beneficial omega-3 fatty acids, is predominantly found in fatty fish such as salmon, mackerel, and sardines. It has demonstrated anti-inflammatory properties, can alleviate symptoms of depression, bolster the immune system, and support heart health.
Docosahexaenoic Acid (DHA)
Another important omega-3 fatty acid found in marine foods like fish and algae is DHA. It plays a significant structural role in the retina, brain, and other neural tissues. DHA is especially crucial during pregnancy and early childhood as it is necessary for brain development and function. It also promotes cardiovascular health and may aid in the prevention of chronic illnesses.
When taken in combination, EPA and DHA are essential for maintaining overall health and preventing a number of diseases. These benefits are often derived from food or supplements.
What is the difference between PUFA and Omega Fatty Acids
PUFA (Polyunsaturated Fatty Acids) and omega fatty acids are related terms but not exactly the same.
PUFAs, or polyunsaturated fatty acids, are a class of fatty acids distinguished by the presence of multiple double bonds in their molecular structure. They contain, among others, omega-3 and omega-6 fatty acids. PUFAs are essential nutrients that must be obtained through diet because the body cannot make them on its own.
Omega Fatty Acids: The first double bond from the methyl (CH3) end of the molecule determines the name omega fatty acid, a subgroup of polyunsaturated fatty acids (PUFAs). In the field of nutrition, omega-3 and omega-6 fatty acids are the two primary forms of omega fatty acids that are often discussed. These are both PUFAs but differ in their chemical structure and biological roles.
Main Purpose of Fish Oil
Fish oil primarily contains omega-3 fatty acids and essential nutrients such as vitamins A and D, antioxidants, trace elements like iodine, and more. These components are crucial for maintaining overall health and play critical roles in various areas:
Cardiovascular Health
Omega-3 fatty acids, particularly EPA and DHA, provide significant benefits for heart health. They help lower triglyceride levels, reduce inflammation, prevent arterial plaque formation, and improve blood flow and blood pressure. Studies suggest that fish oil supplementation can reduce the risk of heart disease, including heart attacks and cardiovascular death.
One of the research says that Patients with coronary artery disease (CAD) may benefit from taking fish oil supplements or polyunsaturated fatty acids (PUFAs) on a daily basis. Oily fish like salmon, tuna, sardines, herring, and mackerel naturally contain PUFAs, particularly omega-3 fatty acids such as EPA and DHA. These polyunsaturated fats (PUFAs) are renowned for their heart-healthy benefits, such as reducing triglyceride and inflammation levels (DiNicolantonio & O’Keefe, 2021).
Brain Function
DHA, a type of omega-3 fatty acid found in fish oil, is essential for brain health. It is a vital structural component of the brain, supporting cognitive function throughout life and aiding in brain development in children. High levels of DHA are associated with improved learning, memory, and overall mental health.
Fish oil and brain development
Rich in essential polyunsaturated fatty acids (PUFAs) such as DHA, fish oil supports brain development by facilitating important processes such as myelination and organization, especially during infancy. These fatty acids are essential for optimal brain function and lifelong cognitive development(Abu-Ouf & Jan, 2014).
Fish oil and brain transport
The blood-brain barrier (BBB) regulates the passage of polyunsaturated fats (PUFAs) such as DHA into the brain, which affects brain development at different ages. Variations in transport rates of omega-3 fatty acids can affect brain health and function over time(Abu-Ouf & Jan, 2014).
Fish Oils and Brain Structure
PUFAs are synthesized in brain anatomy, contributing to the formation of myelin sheaths and neuronal membranes. They improve membrane fluidity and integrity, improving neuronal function and connectivity. Studies show that supplementation with fatty acids can support brain function, especially during early development and preterm birth(Abu-Ouf & Jan, 2014).
Joint Health
Omega-3 fatty acids have potent anti-inflammatory properties that help reduce joint stiffness and pain, especially in conditions like arthritis. By decreasing inflammation, omega-3s can improve joint mobility and alleviate symptoms of inflammatory joint diseases.
one of the evidence says that Daily supplementation of 1,000-2,000 mg of fish oil significantly improved knee performance and was safe for patients with mild to moderate knee osteoarthritis (Peanpadungrat, 2015).
Eye Health
DHA is critical for maintaining eye health as a structural component of the retina. It supports optimal function of the retina, which is essential for vision and light detection. Adequate DHA intake may prevent age-related macular degeneration (AMD), a leading cause of vision loss among older adults.
Omega-3 fatty acids such as DHA and EPA found in fish oil are beneficial for eye health. DHA is essential for the formation of the retina, promotes good eyesight and prevents age-related macular degeneration (AMD), the primary cause of vision loss in the elderly(Wang & Daggy, 2017).
Resolvins, protectins and maresins are three types of specialized lipid mediators produced by EPA and DHA from fish oil. These mediators can reduce eye inflammation and improve general eye health due to their anti-inflammatory and resolving properties(Wang & Daggy, 2017).
According to studies, including marine omega-3 fatty acids in the diet or taking supplements can improve eye health by protecting the integrity of the retina and reducing aging and inflammation-related disorders such as AMD(Wang & Daggy, 2017).
Refferences
- Wiktorowska-Owczarek, A., Berezińska, M., & Nowak, J. (2015). PUFAs: Structures, Metabolism and Functions. Advances in Clinical and Experimental Medicine, 24(6), 931–941. https://doi.org/10.17219/acem/31243
- Wang, H., & Daggy, B. P. (2017). The Role of Fish Oil in Inflammatory Eye Diseases. Biomedicine Hub, 2(1), 1–12. https://doi.org/10.1159/000455818
- DiNicolantonio, J., & O’Keefe, J. H. (2021). Does Fish Oil Reduce the Risk of Cardiovascular Events and Death? Recent Level 1 Evidence Says Yes: PRO: Fish Oil is Useful to Prevent or Treat Cardiovascular Disease. Missouri Medicine, 118(3), 214–218. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8210983/
- Peanpadungrat, P. (2015). Efficacy and Safety of Fish Oil in Treatment of Knee Osteoarthritis. J Med Assoc Thai, 98. https://www.thaiscience.info/journals/Article/JMAT/10971138.pdf
- Abu-Ouf, N. M., & Jan, M. M. (2014). The Influence of Fish Oil on Neurological Development and Function. Canadian Journal of Neurological Sciences. https://doi.org/10.1017/s031716710001619x
