Nutritionist, I recently bought a can of fish oil health food. Please help me take a look. It’s okay to eat two or three every day, right? "The nutritionist took a look and said in a surprise, "This is fish liver oil, not fish oil, and you will get poisoned if you eat too much." "What! Fish liver oil? Is fish liver oil the same as fish oil?" This is an example of Lin Mengyu, a nutritionist at Zhenxing Hospital, who encountered it in his own hands. She said that although fish oil and fish liver oil are only one word different, the source and ingredients are much different, and it is easy for people to confuse.
Lin Mengyu said that fish oil is mainly extracted from fish's fat tissue, while fish liver oil is extracted from fish's liver. Fish oil contains ω-3 DHA (22 carbon 6 acrylic acid) and EPA (20 carbon 5 acrylic acid) fatty acids that are beneficial to humans in the polyvinyl and fatty acid series. Fish liver oil contains vitamin A and vitamin D.
{9 Another study pointed out that DHA can reduce the occurrence of emotional diseases, including depression and overwork. EPA has the effects of lowering blood lipids, reducing blood clots and anticoagulation, and is known as the "vascular scavenger".Taipei General Nutrition Group Yang Que, said that the relevant schools in various countries recommend that the daily intake of DHA plus EPA for general adults requires about 400 mg to 600 mg. If you are a person with cardiovascular disease, the recommended intake of DHA plus EPA must be twice that of ordinary adults, that is, 800 to 1,200 mg a day. For pregnant women, it is recommended to increase the daily intake of ω-3, of which 200 mg to 300 mg a day.
As for the vitamin A in fish liver oil, it can help eyesight, and it can also improve dry eye syndrome and night blindness. Vitamin D helps the development and replenishment of bones, and can help children's bones and teeth development and prevent bone relaxation in the elderly.
Fish oil: Generally, you don't eat too much fish liver oil: Eating too much will cause poisoning, so since fish oil and fish liver oil both contain these many ingredients that are good for the human body, isn't it good to eat more of both oils? Yang Que pointed out that the amount of fish oil is not large, and eating more will not cause too much problems for normal and healthy people. However, if you eat too much fish liver oil, the problem will be big. In particular, some people mistakenly think that fish liver oil is fish oil, and once it is taken too much, it will be poisoned.
Vitamin A and vitamin D are both fat-soluble, which are water-soluble and are not the same as vitamin C. If water-soluble vitamins are excessively taken, the body will be excreted, but the fat-soluble is different. Over-induced injection will accumulate in the liver and other organs in the body.
How to take vitamin A and vitamin D so as not to overdose? Yang Que said that the recommended intake of vitamin A for adults is 600 micrograms per day for women, 500 micrograms for men, while the recommended intake of vitamin D for adults is 10 micrograms per day for men and women.
Yang Que further pointed out that if excessive vitamin A is taken more than 5 times the recommended value, the skin will be allergic, dry and dermatitis, and will lead to liver, spleen and kidney dysfunction, diet, joint pain and head pain. If vitamin D exceeds 5 times the recommended value, the calcification in the blood will be too high, which will lead to cardiovascular and kidney disease changes. Therefore, for vitamin A and vitamin D, it is best to take less than 2 times the recommended amount, which is a relatively safe range.
Fish oil: Eat
Fish liver oil before or after meals: Eat
for every meal, whether it is fish oil or fish liver oil, just make sure it doesn’t make any mistakes, and eat it according to the recommended values and instructions, which is beneficial to the human body. Yang Que pointed out that since fish liver oil is fat-soluble, it is recommended to eat it with meals, which can improve the absorption rate. As for the use of fish oil, it is okay to take it before or after meals. However, some people are prone to nausea or irritation when eating fish oil, and some may also cause diarrhea or hiccups to expel the fishy smell of fish. If you want to avoid these unsuitable symptoms, it is recommended to eat it with meals to minimize the problem.
Lin Mengyu suggested that before eating fish oil or fish liver oil, you must first distinguish clearly and then look at the recommended amount on the can. If you recommend taking 1 to 2 pieces, you can start from the recommended minimum dosage, that is, 1 piece of food.
Eat fish oil mainly to take ω -3 poly-free and fatty acids, ω -3 are essential fatty acids for humans. The human body cannot synthesize itself from the body. It must be converted and replenished through external conversion. So, ω -3, do you have to eat fish oil?
Natural food can also be simply supplemented to
Lin Mengyu said that fish oil is extracted from fish. If you eat fish directly, you can also get ω -3. Deep-sea fish contains a very rich ω -3. People can choose more deep-sea fish with higher content, including squid, fish, fish, fish, fish, fish, fish, saury, fish and sardine. In addition, general seafood such as squid, flower branches and yeast also contain trace ω-3.
In fact, ω-3 is not only found in fish, but also in some plants.. Yangque said that &alpha in plants;-Tisia linoleic acid , also belongs to ω-3. It can be converted into DHA and EPA when entering the body, but the conversion rate is slower. In walnuts, marinade, soybean and soy salad oil, purple soybean oil and sesame oil, all contain rich α-cisarum oleic acid;-cisarum oleic acid;-cisarum oleic acid; in addition, deep green vegetables, especially spinach, cabbage, Chinese cabbage, sausage and leucorrhea produced in winter, because low temperatures can easily increase the content of α-cisarum oleic acid in plants, which is the main source of vegetarians taking ω-3.
As for vitamin A and vitamin D in fish liver oil, Lin Mengyu said that vitamin D can be obtained from foods such as milk, eggs, fish, and fish. Sunshine is better than eating. With the exposure of sunlight, the human body can also synthesize vitamin D by itself. Vitamin A can be obtained from milk and other dairy products, eggs and red orange fruits and vegetables, including husband, red pepper and papaya, rich in vitamin A or vitamin A pre-quality β-husband and other foods.
If you don't want to be too troublesome and don't want to calculate the amount of vitamin A, 1 cup of milk, 1 egg, 3 cm multiplied by 3 cm cubes of cubes, or 4 to 5 papaya, you can get vitamin A by eating one or two kinds of food every day. Since vitamin A is accumulated in the body, the accumulation of such a little bit will not be overdose. You can maintain a certain amount. It is the simplest way to supplement vitamin A in daily life.
Fish oil anticoagulation. You should stop taking
Although compared with fish liver oil, fish oil does not have the doubt of excessive intake for healthy people, there are still some ethnic groups that are not suitable for fish oil. Because fish oil has anticoagulant functions, patients with poor coagulation function will not be suitable for fish oil if there is cirrhosis. In addition, hemophilia patients should not be used. In addition, people who usually take anticoagulant drugs such as aspirin are not suitable for fish oil.
In addition, if you plan to have surgery, it is recommended to stop eating fish oil two months before surgery. In order to avoid the difficulty of stopping bleeding from production, it is recommended to stop eating fish oil after 32 weeks of pregnancy.