Fish Oil

How to Make Fish Oil

Fish oil is often used when going hunting for small mammals. When the fish oil is applied to your body, the animals will smell it and will naturally follow the smell. There are also many health benefits from consuming fish oil capsules, especially when it comes from salmon. Making your own fish oil can save a lot of money in the long run. Continue reading to learn how to make fish oil.

things needed Fish Glass jar 2 washcloths Rubber band Spoon Knife

1 Cut the meat of a fish Cut the meat of a fish into 1-inch pieces. A fish that is high in fat will produce a better oil. Try using trout or salmon. The belly of the fish has the highest fat content, so use all of the belly meat.

2 Put the fish chunks into the glass jar Put the fish chunks into the glass jar, filling it about halfway full. Put the washcloths over the top of the jar, and secure it in place with the rubber band. The washcloth will let gases escape from the jar and prevent insects from getting inside. If a fly or other type of insect were to lay eggs inside the jar, the oil would be ruined.

3 Let the jar Let the jar sit in the sun for 4 weeks. There will be liquid sitting on top of the fish. You will see fluid produced from decomposition and a thick yellow substance floating on top of the fluid. The yellow substance is the fish oil.

4 Take the washcloths off the jar Take the washcloths off the jar so you can get to the oil. Skim the oil off the top of the liquid using a spoon. You can put the oil into a small plastic container of your choice. Whatever type of container you use, make sure it can be sealed.

Fish Oil: Mental Health Benefits, Side Effects, Dosage, and Interactions

Fish oil might be helpful in the treatment and prevention of certain mental health conditions. This is because fish oil contains omega-3 fats, which may affect brain health and the functioning of certain neurotransmitters.

If you’re looking to get more omega-3s in your diet and you’re not a fan of eating fish, you might consider a fish oil supplement. According to the National Center for Health Statistics, over-the-counter (OTC) fish oil supplements are some of the most commonly used dietary supplements (glucosamine and chondroitin, often used for joint pain, are the others).

Fish oil sold over the counter contains EPA and DHA, the two types of omega-3s found in fish. Over-the-counter fish oil supplements are different than those prescribed for people with very high triglycerides, a type of fat associated with an increased risk of heart disease.

This article discusses the potential mental health benefits of fish oil. It also covers other health benefits, possible side effects, how much to take, and what to look for in fish oil supplements.

Mental Health Benefits

The omega-3 fatty acids found in fish are essential for brain health. They maintain the health of brain cells and help facilitate communication between cells. They are essential during the early development of the brain, but they continue to impact brain health throughout life. Older adults who are deficient in omega-3s show more advanced signs of brain aging, including smaller brain size.

Depression

Research has shown that fish oil may be useful in treating depression. Studies suggest that either a deficiency of omega-3 fatty acids or an imbalance in the ratio of omega-6 and omega-3 fatty acids in the brain may be linked to increased rates of depression. Further, a handful of small but well-designed studies support the use of fish oil as an addition to antidepressant therapy.

Premenstrual Syndrome

Premenstrual syndrome may have both physical and mental symptoms, such as changes in mood. A review of studies found that omega-3 fatty acids could effectively reduce the severity of PMS symptoms, including both somatic (physical) and psychological symptoms.

Other Mental Health Conditions

Although more research is needed to determine its effectiveness, fish oil has also been studied in the treatment of some other mental health conditions:

Research suggests that while omega-3 supplementation may be helpful for mild cognitive impairment, it does not appear to be beneficial in treating Alzheimer's disease. Fish oil supplementation also does not appear to improve the brain function of healthy adults.

Other Health Benefits

In addition to the potential mental health benefits of fish oil, research suggests that fish oil may be beneficial for other conditions.

Arthritis and Autoimmune Diseases

Fish oil has been found to be effective in the treatment of rheumatoid arthritis (RA) symptoms by reducing morning stiffness, joint tenderness, and the number of swollen joints and regulating the immune response. Fish oil can also help manage cardiovascular risk factors, which is important since people with RA are at an increased risk of a heart attack.

According to the Arthritis Foundation, fish oil can also be used for knee osteoarthritis, lupus, psoriasis, and Raynaud's syndrome.

Heart Health

Although fish oil can’t prevent a heart attack or stroke, it can reduce some of the risk factors associated with both of these conditions, such as high triglycerides, high blood pressure, and atherosclerosis (hardening of the arteries).

If you take fish oil because you have high triglycerides, your doctor may prescribe a fish oil like Lovaza (omega-3 ethyl esters). Prescription fish oil capsules contain highly purified fish oil with a greater concentration of omega-3 fatty acids than most over-the-counter fish oil capsules.

Recap Fish oil may be helpful in both the prevention and treatment of depression. People with other health conditions, such as bipolar disorder or rheumatoid arthritis, may also benefit from fish oil.

Possible Side Effects

The side effects of fish oil most often occur when people take the supplement in high doses (more than 5 grams per day). In other words, the more you take, the more you're likely to experience side effects, which is why it's important to consult with a healthcare provider prior to taking a fish oil supplement.

The most common side effects include:

Nausea

Diarrhea

Heartburn

Abdominal pain

Belching a fish-like aftertaste ("fish burps")

High doses of omega-3 fats can slow blood clotting and increase your risk of bleeding or bruising if you are already taking an anticoagulant (blood thinner) like Coumadin (warfarin) or Plavix (clopidogrel). It can also reduce the body's ability to fend off infection.

According to the National Center for Complementary and Integrative Medicine, it’s not yet known whether people who are allergic to seafood can safely take fish oil.

Recap Fish oil can have some side effects, although these tend to occur most often at high doses. Stomach upset and unpleasant tasting burps are perhaps the most common side effect. If your doctor has recommended taking fish oil for its mental health benefits, ask what you can do to help minimize these possible side effects.

Dosage and Preparation

Obtaining adequate amounts of the omega-3s fatty acids found in fish oil is essential for health. In addition to improving symptoms of some mental health conditions, these fatty acids are important for normal brain development and function throughout life. Deficiencies in omega-3s are linked to an increased risk for psychiatric disorders, including ADHD, bipolar disorder, dementia, depression, and schizophrenia.

How much fish oil you need will depend on your age, sex, and specific health condition, so it’s best to consult your healthcare provider before taking these supplements. Fish oil should be taken in whole capsules, with food and water, and not broken and sprinkled into food or liquids.

More research is needed to help determine the optimal dose for the prevention and treatment of different mental health conditions. However, one review suggested that consuming 0.6 grams of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish may lower the risk for depression.

The Food and Drug Administration recommends consuming no more than 5 grams (5,000mg) per day of EPA and DHA combined from dietary supplements. Higher doses are often used to lower triglycerides, but you should only take them under the guidance of a healthcare professional.

There is no established upper limit for omega-3's consumed from dietary sources (such as fish). However, research suggests that up to 10 grams (or 10,000 milligrams) of EPA and DHA is safe for most adults.

What to Look For

Although fish oil supplements are readily available at health food stores and pharmacies, it is important to speak to your doctor before taking them. When purchasing a fish oil supplement, the best way to tell if a product is reputable is to read the label.

Avoid any products that claim to "cure depression" or "reduce the risk of heart disease." While research suggests that fish oil has mental health and heart health benefits, more research is needed to determine the dosage, uses, and preparations that may be effective for those purposes.

According to the Food and Drug Administration (FDA), it's illegal "to market a dietary supplement product as a treatment or cure for a specific disease, or to alleviate the symptoms of a disease."

Look closely for added ingredients like fillers, binders, and flavorings. The fish oil supplement should also contain a seal of approval from a third-party testing organization to demonstrate purity levels.

These organizations include U.S. Pharmacopeia, and NSF International. While this seal of approval does not guarantee that the fish oil is safe or that it will work, it does guarantee that there it doesn't have harmful levels of contaminants and that the product contains the ingredients listed on the label.

Another way to tell high-quality fish oil is by its smell and taste. Fish oil should not smell or taste "fishy." If it does, this indicates that the fish oil is starting to degrade and is becoming rancid. A strong smell may also be a sign that artificial flavors were added to the product.

Dietary Sources

The best dietary source of omega-3 fatty acids is fish, especially wild fish that eat a lot of omega-3-rich algae. Smaller cold-water fish, such as herring, mackerel, salmon, and sardines, are your best choices. Larger fish and farmed fish may accumulate toxins, such as mercury and dioxins, in their tissues.

At this time, however, the benefits of consuming fish outweigh the risks for most people. The Dietary Guidelines published by the U.S. Department of Agriculture recommend that adults consume eight ounces of fish each week.

Other dietary sources of omega-3 fatty acids include:

Nuts and seeds (flaxseed, chia seeds, walnuts)

Plant oils (flaxseed oil, soybean oil, canola oil)

Fortified foods (eggs, milk, cereals, and orange juice)

Recap If you want to consume fish oil for your mental health, supplements are an option, but you can also get the recommended daily amounts from dietary sources. Fish, nuts, seeds, plant oils, and fortified foods including cereal, eggs and orange juice are all great places to get dietary omega-3 fatty acids.

A Word From Verywell

Fish oil can have several health benefits, including protecting and improving mental health. Because the omega-3s found in fish oil are critical to brain health, evidence suggests that taking fish oil may protect brain function and even help treat mental health conditions such as depression.

This doesn't mean that taking fish oil is a substitute for medication or therapy. If you are experiencing symptoms of a mental health condition, talk to a healthcare provider. In addition to diagnosing your condition, they can provide further recommendations, including whether or not it might be helpful to take fish oil alongside other treatments.

How To Make Your Own Omega 3 Seed Mix

Why make your own Omega 3 Seed Mix?

Making your own Omega 3 Seed Mix has many benefits, it’s easy to make and much cheaper than buying ready-made seed mixes. Plus, you can be sure that the oils are fresh and you get all their health benefits.

Omega 3 fatty acids are among the most unstable fatty acids, when exposed to heat or light they oxidise very quickly and lose most of their health benefits.

Always make sure to prepare only small batches and to store them in an airtight container inside the refrigerator. You can use your Omega 3 Seed Mix in many different ways, add it to porridge, smoothies, soups, salads or even incorporate in fish recipes like my Roasted Hake With Hemp & Herb Crust.

Benefits of Omega 3s

Seeds like linseeds and chia seeds contain Omega-3 fatty acids which are essential for good health. Your body can’t make them, so you need to get them from food.

Omega-3 fatty acids are believed to help lower your risk for a number of health conditions, including heart disease, arthritis and cancer. They are also associated with brain health and cognitive function. Sources of omega-3 fats include the oils from plants, fish and nuts, including hemp seeds, which are technically nuts.

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Differences between Omega-3 Fats from plants and marine animals

There is a big difference between Omega 3s found in plants and Omega 3 fats found in marine animals. The most important polyunsaturated fatty acids (PUFA) found in marine animals are called EPA and DHA which are long-chained this makes a significant difference when it comes to bioavailability and biological effect.

The PUFA found in plant sources such as soy, walnuts, canola oil, flaxseeds, hemp seeds and chia seeds have shorter carbon chains and are completely devoid of EPA and DHA.

Instead, they contain ALA which is a precursor for your body to make EPA and DHA. Unfortunately, our body’s ability to transform ALA into EPA and DHA is quite limited and therefore only a small percentage gets converted.

If you don’t eat fatty fish such as wild-caught Alaskan salmon, mackerel or sardines about twice a week I recommend looking into some high-quality supplements. Supplements don’t replace a healthy diet but can be very beneficial in certain cases.

Check with your healthcare care professional first if you are suffering from any medical conditions. In my shop, you can find brands I personally take and recommend, there are some great Omega 3 supplements for vegans available, too.

Your turn

What do you eat to ramp up your Omega 3 intake? I’m looking forward to reading your comments.

For more updates follow me on Facebook, Twitter, Instagram, Pinterest or subscribe to my YouTube channel!

Your turn

What do you eat to ramp up your Omega 3 intake? I’m looking forward to reading your comments.

For more updates follow me on Facebook, Twitter, Instagram, Pinterest or subscribe to my YouTube channel!

Print Recipe 3.91 from 21 votes How To Make Your Own Omega 3 Seed Mix Making your own Omega 3 Seed Mix has many benefits, it's easy to make and much cheaper than buying ready-made seed mixes. Plus, you can be sure that the oils are fresh and you get all their health benefits. Prep Time 2 mins Total Time 2 mins Servings: 12 Calories: 53 kcal Author: Eva Burg Ingredients ▢ 6 tablespoons linseeds

▢ 2 tablespoons pumpkin seeds

▢ 2 tablespoons sunflower seeds

▢ 2 tablespoons sesame seeds Cook Mode Prevent your screen from going dark Instructions Add all ingredients to a blender or coffee grinder and pulse until all seeds are nicely ground. The Omega 3 Seed Mix doesn't need to be ground as fine as flour, it gives it a nice crunchy texture if you keep it a bit chunky.

Fill the mixture into an airtight jar and store it in the fridge for up to two weeks. This way it will keep its nutrients for longer. It's best to only grind small portions at a time and to use them instantly. Nutrition Calories: 53 kcal | Carbohydrates: 2 g | Protein: 2 g | Fat: 4 g | Sodium: 1 mg | Potassium: 71 mg | Fiber: 1 g | Calcium: 27 mg | Iron: 0.7 mg Tried this recipe? Mention @thehealthytart or tag #thehealthytart

Eric Carter

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