Compared to other animal fats, fatty fish or more we are familiar with the term fish oil. Fish oil contains less cholesterol. This is very beneficial for health because excess cholesterol can cause health problems. Increased public awareness of the need for good nutrition to support health has encouraged increased consumption of fish oil in the world.
This is based on the fact that fish oils (especially fish) contain many polyunsaturated fatty acids (polyunsaturated fatty acids / PUFA). Polyunsaturated fatty acids are very beneficial to the process of intelligence, vision, and immune system. In addition, useful also in tackling the problem of atherosclerosis (clogged arteries) and coronary heart disease.
Marine Fish is Better
Based on the dump oil, fish can be classified into two groups. First, groups of fish that keep oil in the liver (fish liver oil), such as mackerel, cod, and sharks. Second, groups of fish that keep oil in the flesh (fish body oil), such as lemuru fish, whale, eel, tuna, mackerel, and herring.
Based on oil content, the fish can be grouped into: (1) little fatty fish (lean fish) with oil content less than 2 percent, (2) low-fat fish (low fat) with 24 percent oil content, (3) are fatty fish (medium fat) with 48 percent oil content, (4) fatty fish (high fat) with oil content of more than 8 percent.
Oil levels in fish vary widely, influenced by many factors: species (kinds) of fish, sex, level of maturity (age), season, spawning cycle, and geographic location. Composition of marine fish oil is more complex, containing unsaturated fatty acid chain length, more than freshwater fish.
Unsaturated fatty acid chain length in marine fish oils generally contain 18, 20, and 22 carbon atoms, which are connected by 36 double bond. While the fatty acid composition of freshwater fish generally contain 16 and 18 carbon atoms, which are connected by 13 double bond. The longer the carbon chain and the greater the number of constituent fatty acids the double bond, the greater the role of these fatty acids for health.
Fatty fish consist of smaller units called fatty acids. Fatty acids in fish oil consists of three types, namely: (1) saturated fatty acid (having no double bonds), for example palmitic acid, myristic acid, and stearic acid, (2) monounsaturated fatty acids (having one double bond) , for example oleic acid, and (3) polyunsaturated fatty acids (having more than one double bond), for example, linoleic, linolenic, arachidonic (AA), eicosapentaenoic (EPA) and docosahexaenoic (DHA). DHA is found in many marine fish species of salmon, tuna (especially bluefin tuna which has five times more DHA), sardines, herring, mackerel, and shellfish. Fish oil generally contains about 25 percent saturated fatty acids and 75 percent unsaturated fatty acids.
Reduced Risk of Death
Epidemiological studies have shown there is an inverse relationship between fish consumption and coronary heart disease. In the group who ate fish at least 30 grams a day, the risk of death from coronary heart disease was reduced 50 percent compared to those who do not eat fish. Active substances which play an important role in the relationship is Omega-3 fatty acids.
Different fish oils to vegetable oils and land animals. Fish oils generally have a composition of fatty acids with carbon chain length and double bonds that many (polyunsaturated fatty acids / PUFA). Fatty acids in fish oil has Omega-3 configuration, whereas in plants and land animals contain very little omega-3 fatty acids it. More plant oils contain fatty acids Omega-6 berkonfigurasi than Omega-3.
Omega-3 fat acids are dominant in fish is linolenic acid which is composed of 18 carbon atoms and 3 double bonds, eicosapentaenoic acid (eicosapentaenoic acid / EPA) which is composed of 20 carbon atoms and 5 double bonds, and docosahexaenoic acid (docosahexaenoic acid / DHA ) composed of 22 carbon atoms and 6 double bonds.
Omega-3 fat acids often found in marine fish, such as lemuru, herring, mackerel, salmon, tuna and anchovies. Fish oil is rich EPA lemuru whose numbers may reach 7.1 g/100 g, while the tuna fish oil is rich DHA by the number of 8.2 g/100 g.
Fish in cans is not a source of Omega-3 is good, because in the process, fish oil is intentionally discarded and replaced to palm oil, tomato sauce, or salt water as the medium of marinade. Removal of oil purposely done so that canned fish is not easy to rancidity due to oxidation of unsaturated fat acids from fish.
Omega-3 fat acids have proven very beneficial for health, namely: (1) are hypocholesterolemic (lowers blood cholesterol levels), (2) to prevent clotting of blood so that the pieces to avoid blockage of blood vessels (atherosclerosis) and prevent coronary heart disease , (3) reduce the risk of diabetes mellitus (diabetes), hypertension (high blood pressure), various cancers, skin diseases, and help increase endurance, (4) plays an important role in the process of fetal brain growth.
Three Criticism Time
In its relations with Omega-3 activity, there are three critical time in human life, ie during pregnancy, lactation, and infancy. During pregnancy, omega-3 fatty acids are transferred through the placenta to the fetus. During lactation, maternal diet is obtained will influence the content of Omega-3 fatty acids in milk. Thus, the food consumed by the mother during pregnancy and lactation should contain Omega-3 fatty acids in sufficient quantities, especially those derived from the consumption of fish or fish oil concentrates.
In infancy, Omega-3 will accumulate in the brain and retina. Human brain development occurs since the baby still in the womb, until the first two years after birth.
Seeing the growth process of the brain is unique and takes place in a relatively short time, poor maternal nutritional status during pregnancy and breastfeeding will affect the growth and disruption of the brain, both in number and completeness of brain cells. The condition can affect memory and intelligence, which can continue into adulthood.
Considering so many benefits from fish oil, some industries competing to make fish oil concentrates. The products mentioned in the form of a mixture or pure, form of capsules of EPA and DHA. Concentrated fish oil is coated with gelatin as a patron.
Generally sold in the market is fish oil concentrates in the form of gelatin capsules with a size of 1 gram of vitamin E supplement of 1 IU per gram as a stabilizer. This product has been developed by many countries (especially Japan and Korea) as a drug and / or nutritional supplements. Especially for children under five, fish oil is also traded in the form of syrup or emulsion.
World Health Organization (WHO) and the British Nutrition Foundation recommends the addition of DHA to infant formula with the recommended dose of 20 milligrams per kilogram of weight of a normal baby, or 40 milligrams per kilogram of weight preterm infants. Adequate intake of DHA will help children to concentrate and make children hyperactive becomes calmer.
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