Fish Oils:
Welcome to rosemarys healthfoods Fish Oils section
There are good fats and there are bad fats. Artificially produced trans-fatty acids are bad in any amount and saturated fats from animal products should be kept to a minimum. The best fats (or oils, since they are liquid at room temperature), are those that contain the essential fatty acids so named because without them we die. Essential fatty acids are polyunsaturated and grouped into two families, the omega-6 EFAs and the omega-3 EFAs.
EPA and DHA are found in mackerel, salmon, herring, sardines, sablefish (black cod), anchovies, albacore tuna, and wild game. Cod liver oil contains large amounts of EPA and DHA. Fish oil supplements typically contain 18% EPA and 12% DHA, though more purified (i.e., higher in EPA and DHA) fish oil supplements are sometimes available. In addition, DHA is available in a supplement that does not contain significant amounts of EPA.
Supplementing with fish oils has been found to be entirely safe even for periods as long as 7 years and no significant adverse effects have been reported in hundreds of clinical trials using as much as 18 grams/day of fish oils. Fish oil supplementation does, however, lower blood concentrations of vitamin E so it is a good idea to take extra vitamin E when adding fish oils to your diet. A clinical trial carried out by the US Department of Agriculture found that taking 200 mg/day of synthetic vitamin E (equivalent to about 100 IU of natural alpha-tocopherol) is sufficient to completely counteract this effect of fish oil supplementation.
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