Taiwan is an island country with quite abundant fisheries. Ingesting good omega-3 fats can help fight inflammation, regulate blood pressure, and improve the symptoms of chronic inflammation in the body. However, the body cannot synthesize unsaturate...
Taiwan is an island country with quite abundant fisheries. Ingesting good omega-3 fats can help fight inflammation, regulate blood pressure, and improve the symptoms of chronic inflammation in the body. However, the body cannot synthesize unsaturated fatty acid omega-3 on its own and must be obtained from food or health products. Therefore, Wei Shihang, a weight loss specialist and family medicine physician, suggests that people should increase their intake of omega-3 in their daily diet. Saury, which is abundant in autumn, is rich in omega-3 and can be called the "nutritional champion" of autumn.
Anti-inflammation, lower blood lipids, and help reduce fat. Saury is a good source of Omega-3 {9 99}
Wei Shihang pointed out that Omega-3 is an indispensable good oil, but the human body cannot synthesize it by itself. Fish is a very good and high-quality source. In particular, saury contains 5199 mg of Omega-3 per 100 grams, which is almost twice as much as salmon (2665 mg). Compared with other fish that are abundant in autumn, such as seabass (196 mg), larvae (1348 mg), grouper (178 mg) and sweetfish (991 mg), the Omega-3 content of saury is even more amazing.
Omega-3 has the effects of anti-inflammation, lowering blood pressure, and reducing depression. For those who lose weight, the intake of Omega-3 can also promote the oxidation of fatty acids in the liver, reduce the conversion of fatty acids into triglycerides, increase lipoprotein lipase activity, decompose triglycerides, and reduce blood concentrations.
High triglycerides exceeded 5 times, and diet intervention brought them back to the edge of normal.
Wei Shihang once met a 34-year-old technology company employee. Although the patient claimed to have paid attention to his diet, the triglycerides were still as high as 800 mg/dl during the initial examination at the clinic, which was five times more than the normal value. (Normal value
Two months later, although the patient's triglyceride level has declined, it is still high. Considering that the patient hopes to adopt a treatment method without taking medication, it is recommended that he eat more fish, such as saury, salmon, eel, etc., and at the same time adjust the proportion of high-quality protein in the diet. For example, by increasing the intake of Omega-3 fatty acids such as soy milk, tofu, edamame and other plant-based proteins. After a follow-up visit two months later, the patient's triglyceride index gradually dropped to 167mg/dl, which is close to the normal value, and the risk of cardiovascular disease is also reduced
.
Excessive intake of fish oil may cause these uncomfortable symptoms
However, although Omega-3 is beneficial to the human body, Wei Shihang specifically reminds that excessive intake of fish oil may cause gastrointestinal discomforts such as flatulence, indigestion, prolonged bleeding time, nosebleeds, black stools, and increased liver index side effects. The recommended daily intake for adults is no more than 2,000 mg.
In addition, fish oil can also affect coagulation function. Therefore, those with abnormal coagulation function or taking anticoagulant drugs, late pregnancy, patients who require surgery in the near future, as well as those who are vegetarians and allergic to seafood should avoid consuming Omega-3 from fish oil.
