Docosahexaenoic acid, or DHA, is a long-chain omega-3 polyunsaturated fatty acid that is present in the skin, retina, and brain of humans. It's crucial to include sources of DHA in the diet because the body can only produce extremely modest amounts of the fatty acid. Fish, shellfish, certain algae, and genetically modified plants are rich sources of DHA.
Plant-Based DHA vs. Fish Oil
Fish oil is
often extracted from fatty fish, such as mackerel, herring, tuna, or anchovies.
Fish oil is derived from the fat of fish tissues. On occasion, it comes from a
fish's liver, like in the case of cod liver oil. About 19 million Americans
take fish oil supplements, according to the National Institutes of Health.
DHA and EPA,
the two forms of omega-3s found in fish, are typically present in fish oil.
According to the National Institutes of Health, fish oil supplements typically
contain 180 mg of EPA and 120 mg of DHA, however exact amounts may vary.
Algal-based vegan and vegetarian DHA supplements typically offer 100–300 mg of DHA. Algal
oil supplements are often more expensive than fish, as well.
Benefits of DHA
There aren't
many studies on the advantages of plant-based DHA, but there is a tonne of
research on fish oil. A analysis of the data revealed that consuming microalgae oil caused DHA levels in the blood to rise significantly.
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Reduce Inflammation
Antioxidants
found in abundance in omega-3s may aid in the battle against inflammation.
Numerous dangerous disorders have chronic inflammation, which has sparked
substantial research5 on the anti-inflammatory effects of omega-3 fatty acids.
Studies on both humans and animals have linked DHA to anti-inflammatory
benefits.
Keep Your
Heat Healthy
According to
a review of the literature, consuming more omega-3 fatty acids via fish or fish
oil supplements is associated with a lower incidence of cardiac deaths. For a
healthy heart, the American Heart Association advises eating fish at least
twice per week.
Prevent Cancer
Omega-3
fatty acids are being investigated for their ability to prevent cancer due to
their anti-inflammatory characteristics.
According to
research, taking an omega-3 supplement may help prevent non-melanoma skin cancer. An anti-inflammatory effect of taking fish oil supplements was
discovered in a randomised controlled trial of women with breast cancer, and
this effect may be advantageous for the immune system.
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Relieve Arthritis
Researchers
showed that three months of omega-3 supplementation significantly improved
various arthritis markers in a randomised controlled experiment including 60
patients with rheumatoid arthritis. “For those suffering from rheumatoid
arthritis, there is some evidence10 that fish oil may help relieve the pain,
stiffness, and tenderness in the joints,” says Woods.
Joint
stiffness, pain intensity, swollen joints, and physical function all improved
for the patients. “Omega-3s have anti-inflammatory properties, which may
explain why inflammation-induced pain tends to subside when fish oil is
consumed,” adds Woods.
Healthy Pregnancy
According to
a systematic analysis, taking omega-3 supplements like fish oil with DHA lowers
the chance of preterm delivery by 11% and the risk of low birth weight by 10%.
DHA may also aid in a baby's vision and brain development.
Potential Dangers
Woods
asserts that there is some evidence that fish oil can be harmful for specific
medical issues. According to a recent investigation, fish oil may potentially
raise the incidence of atrial fibrillation in people with high triglyceride levels. A doctor should be consulted before using any supplements.
DHA derived
from plants can also be pricey. Instead of buying algal oil, it might be more
economical to consume fish two to three times each week or take a single fish
oil supplement.
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