When I was a child, I often read Yang Wanli's "Initial Food Huaibai" in which she "drinks the leaves and leaves, and the fish eats the snowflake." I can't help but admire the land of fish and rice in the south. I can always taste the delicious fish. Nowadays, with the rapid development of the logistics industry, it is easy to taste various fish and aquatic products in the north. Many people around you are guilty of doubts. They have heard that fish are seriously polluted and dare to eat it. Is not eating fish oil better for health than eating fish? Does giving a baby fish oil help mental development? Can old people eat fish oil to prevent cardiovascular and cerebrovascular diseases? ... All kinds of worries and doubts haunt people. Let us analyze them one by one.

First, make up DHA, eat fish "oil" or eat "fish oil"?

Fish oil, as its name implies, is the fat of fish. Many fish fats are rich in omega-3 series of unsaturated fatty acids. Ingestion of unsaturated fatty acids is beneficial to improving blood lipid metabolism in the body, especially in the omega-3 series of eicosapentaenoic acid (EPA) and docosahexaenoic acid. DHA, both of which have the functions of lowering triglyceride, cholesterol, promoting saturated fatty acid metabolism, lowering blood viscosity, improving blood circulation, and the like, DHA is widely present in the brain nerve cell membrane and retina, and is also used in children's cranial nerves. Development and visual development play a crucial role.

It seems that "fish to eat snowflake" seems to be a scientifically reasonable approach, like to eat fish-flavored "snow-flavored fish", naturally also intake of more omega-3 series of unsaturated fatty acids . However, increasingly serious environmental pollution and water pollution have caused people to worry about whether the fish they live in will be affected and the problem of excessive heavy metals will occur. As a result, many people have given up the idea of ​​“creating their own credentials” and abandoned the deep-sea fish that are said to be rich in DHA and EPA, but are at risk of excessive heavy metals, and turned their attention to artificially purified “deep-sea fish oil”. This practice of avoiding potential food safety risks is understandable, and the use of purified “deep-sea fish oil” does reduce the fear of heavy metal pollution. However, according to the study, the DHA and EPA obtained by directly eating fish have higher absorption and utilization. Fish oil; At the same time, due to the unstable nature of unsaturated fatty acids, purified fish oil stored in the air is very easy to oxidative deterioration due to light, temperature rise and other reasons. It can be seen that eating fish “oil” or “fish oil” is a matter of choice. If you do not want to risk heavy metal intake, then fish oil is a safe choice; if you want to enjoy the taste while supplementing absorption and utilization Higher rates of DHA, EPA, and direct fish may be better. In addition, the price of fish and “fish oil” is also a world of difference.

It should be noted that it is not only the expensive deep-sea fish that contain omega-3 series of unsaturated fatty acids. In fact, the contents of DHA and EPA in many shallow-water fish and freshwater fish can not be ignored, especially those with high fat content. Such as squid, tuna, octopus, small yellow croaker, saury, sardines, and squid are all good sources of omega-3 series of unsaturated fatty acids.

Second, according to the need to choose fish oil

In recent years, fish oil products have become very popular. First, due to the risk of heavy metal pollution, and second, some people may not like to eat fish, or do not often eat at home, can not match the diet with their own wishes, then fish oil has become a more convenient and safe alternative products. However, fish oil can not be blind, you have to find out whether he is suitable for fish oil, what kind of fish oil suitable for eating? Targeted to achieve better health effects.

The different ratios of EPA to DHA in different brands of fish oils determine the health care efficacy of fish oils. The emphasis is also different, and it also directly affects the population that the products are suitable for. In general, children and adolescents who want to supplement fish oil should choose products with higher DHA content than EPA in order to give full play to the role of DHA in promoting the development of brain nerve cells and improving vision; middle-aged or elderly people may already have elevated blood lipids, especially elevated triglycerides. In patients with chronic diseases, products with a higher EPA content than DHA are recommended. It is recommended that you pay attention to the proportion of DHA and EPA when purchasing fish oil products, and purchase according to your own needs.

It is also important to note that cod liver oil and fish oil are not the same thing. Fish oil mainly supplements DHA and EPA. Cod liver oil is used to provide vitamin A and vitamin D. It can supplement vitamin D deficiency caused by insufficient sunshine to prevent infantile rickets. Vitamin A can also help your baby develop vision and improve immunity.

Third, use your eye to identify "fish oil"

Nowadays, with the rise of Haitao, many friends are willing to choose foreign products when they purchase health products, and believe that their quality and safety are more secure. Then, what are the criteria for measuring the quality of fish oil? Is foreign products better? There are many "tricks" to identify the quality of fish oil on the Internet. Which ones are more reliable?

1, dissolve the bubble is not scientific

I am afraid that the most widespread on the Internet is the number of "fish oil dissolved foam" experiment, that the fish oil droplets on the foam, a few minutes later to dissolve the foam is high quality fish oil, and vice versa is a poor fish oil, similar to the fish oil dissolved chewing gum experiment of. In fact, the occurrence of the phenomenon of fish oil dissolving foam precisely indicates that the purity of the fish oil is not high enough.

The main components of fish oil are DHA and EPA, and no miscible reaction occurs with the main component of the foam, polystyrene or chewing gum. However, there is an “esterification purification” in the fish oil purification methods that are currently widely used. It may be that the other organic materials produced during the purification process are similar to those of polystyrene, and therefore a compatible reaction occurs.

2, fish oil also have to see indicators

The dissolution of the foaming reaction proved to be unreliable, and we should start with the indicators of the product to identify fish oils and carefully compare them. Some of the key indicators that need to be noted are: 1 There are domestic and foreign government-affiliated food quality certification labels; the higher the 2DHA and EPA content, the higher the purity of fish oil, but it is necessary to pay attention to the choice of DHA and EPA according to their own needs. 3 Because DHA and EPA are easily oxidized and degraded under the conditions of sunlight and high temperature, the quality of dark and sealed packaged fish oil is better.

3, frozen fish oil is real body

If you can't master the above method for a while, there is actually a more reliable method of identification that can be used very conveniently, that is, the freezing test. Considering that fish, especially deep-sea fish, have extremely low living environment temperatures, their rich omega-3 series of unsaturated fatty acids can maintain good fluidity even at very low temperatures. With this feature, you can take out one of the fish oil you bought and put it in the freezer for one day. After the removal, if the color is still clear and the liquid does not freeze, it means that the fish oil is of better quality.

Author introduction: Wang Hao, Master of Public Health, Peking University, “Health Times”, “Medicine Food Reference”, “Doctor Family” and many other contributing writer of health nutrition magazine.

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