Is it better to eat fish or take fish oil?

According to the AHA, if you want the full omega-3 fatty acid health benefits, then fish reigns supreme. "Studies have shown that fish, in addition to providing cardiovascular benefits, is loaded with healthy vitamins and minerals as well as protein that you just can't get from fish oil supplements," says Dodson.

virtua.org - Fish vs. Fish Oil: Which Is Better? - Virtua Health

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Fish vs. Fish Oil: Which Is Better?

A diet rich in fatty fish provides a wealth of healthy benefits. But if you're one of those people who can't bear the smell - or even the sight - of seafood, maybe a fish oil supplement can reel in the important omega-3s you need. Omega-3s are polyunsaturated fatty acids that are essential for a healthy diet. They play a crucial role in how the body's cells function and can help reduce cardiovascular risks and much more. "Omega-3s have been shown to reduce inflammation in the body and can decrease symptoms associated with arthritis and chronic disease," says Jill Dodson, a Virtua dietitian. "If you have a family history of heart disease or high cholesterol, then omega-3s can help reduce your risk of developing arrhythmia or artery-clogging plaque." Because your body cannot produce omega-3 fatty acids on its own, you must obtain them from food, most notably fish. Omega-3 fatty acids can be acquired by eating cold water fish such as:

Tuna

Salmon

Halibut

Mackerel

Sardines

Herring

Anchovies

Rainbow trout

"The American Heart Association (AHA) recommends eating a three-ounce serving of oily fish at least two times a week to get the heart-healthy benefits from omega-3s," says Dodson.

Fish oil supplements can be an alternative

While eating fish is a great source of omega-3 fatty acids, not everyone is a seafood fan. If you don't like fish, have a fish allergy, or you're a vegetarian or pregnant, then try taking fish oil supplements. One fish oil capsule contains about 1,000 milligrams of omega-3s, which is comparable to one three-ounce serving of fatty fish. "In general, people don't eat enough fish because it's too costly, they don't enjoy it or they're worried about mercury levels," says Dodson. "But we need those omega-3s in our diet. Fish oil supplements are good alternatives because they provide healthy benefits from omega-3s." When choosing a fish oil supplement, Dodson says to make sure it contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two essential omega-3 fatty acids that are proven to reduce blood pressure, cholesterol and inflammation. "If you're a vegetarian who doesn't want to consume anything that is associated with fish," says Dodson, "then you can purchase an algae-based DHA supplement as an option." Dodson adds you should take one fish oil capsule a day, but it's always important to follow your doctor's instructions.

The fish vs. fish oil battle royal winner is …

Updated December 29, 2017

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What foods help slim your stomach?

Foods for flat stomach Our absolute top 10 foods for flatter stomachs. There's a lot of buzz at the moment around research into foods that can help you eat your way to a flatter stomach. ... Yogurt. Choose natural, Greek style, unsweetened/flavoured yogurt. ... Quinoa. ... Almonds. ... Beans. ... Eggs. ... Salmon. ... Extra virgin olive oil. More items...

better.org.uk - Top 10 Foods For A Flatter Stomach - Better

There’s a lot of buzz at the moment around research into foods that can help you eat your way to a flatter stomach.

It’s a tempting proposition when it comes to menu choices, but are the promises of these ‘smart foods’ too good to be true?

The bottom line is that loosing fat from your tummy area and getting a flatter stomach takes a multi-pronged approach. You’ll need an active lifestyle and the right exercise programme to burn calories, strengthen your core and strengthen your abdominal muscles. And you’ll need the right nutritional approach. That means a healthy diet that includes a range of beneficial foods. It also means doing your best to avoid some foods you already know will make the battle for a flatter stomach a tougher one!

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