Chen Yingshan (Director of Ophthalmology, Hsinchu Guotai General Hospital) Fish oil has many functions, including protecting the heart, protecting the eyes and strengthening the brain. It has long been a well-known nutritional supplement for modern people, but how to choose several fish oils? What about the label of fish oil? There are two kinds of fish oil labels on the market. One is the content of fish oil in a capsule, mostly 1000mg and 1200mg, and the other is the content of omega3-3, some of which contain 200mg or 500mg. Which of these two signs is more important? Omega-3 contains EPA and DHA, which is the main component of fish oil. First of all, we should know that omega-3 (polyunsaturated fatty acids) is the main effective component of fish oil, because Omega-3 contains EPA and DHA, among which DHA is an important nutrient for cell survival and one of the few nutrients that can pass through the blood-brain barrier and the blood-retina barrier, which has a good protective effect on the brain, nervous system and retina. In addition, EPA supplementation helps to increase vascular elasticity, eliminate inflammation of cardiovascular system and reduce thrombosis, so it is also beneficial to choroidal health. Therefore, if there is a fish oil of 1000mg, the content of omega -3 is 600mg, which is the same as another fish oil of 1200mg. But because the former contains less impurities, the former fish oil has better quality. In addition, when consumers choose the content of omega-3 in fish oil, they should also know the level of impurities in fish oil, because if the impurities are too high, the saturated fatty acids contained in the impurities will offset the efficacy of omega-3 on the body. High impurity content will offset the nutritional value of fish oil. For example, if there is a cheap fish oil with 1000mg, its omega-3 content is 300mg, which is the same as an expensive fish oil with 1000mg, and its omega-3 content is 600mg. Is it the same as eating an expensive fish oil every day Chen Yingshan (Director of Ophthalmology, Hsinchu Guotai General Hospital) Fish oil has many functions, including protecting the heart, protecting the eyes and strengthening the brain. It has long been a well-known nutritional supplement for modern people, but how to choose several fish oils? What about the label of fish oil? There are two kinds of fish oil labels on the market. One is the content of fish oil in a capsule, mostly 1000mg and 1200mg, and the other is the content of omega3-3, some of which contain 200mg or 500mg. Which of these two signs is more important? Omega-3 contains EPA and DHA, which is the main component of fish oil. First of all, we should know that omega-3 (polyunsaturated fatty acids) is the main effective component of fish oil, because Omega-3 contains EPA and DHA, among which DHA is an important nutrient for cell survival and one of the few nutrients that can pass through the blood-brain barrier and the blood-retina barrier, which has a good protective effect on the brain, nervous system and retina. In addition, EPA supplementation helps to increase vascular elasticity, eliminate inflammation of cardiovascular system and reduce thrombosis, so it is also beneficial to choroidal health. Therefore, if there is a fish oil of 1000mg, the content of omega -3 is 600mg, which is the same as that of another fish oil of 1200mg. But because the former contains less impurities, the former fish oil has better quality. In addition, when consumers choose the content of omega-3 in fish oil, they should also know the level of impurities in fish oil, because if the impurities are too high, the saturated fatty acids contained in the impurities will offset the efficacy of omega-3 on the body. High impurity content will offset the nutritional value of fish oil. For example, if there is a cheap fish oil with 1000mg, its omega-3 content is 300mg, which is the same as an expensive fish oil with 1000mg, and its omega-3 content is 600mg. Is it the same as eating an expensive fish oil every day In fact, although they seem to have the same omega-3 content, if you eat two cheap fish oils every day, you will eat 1400mg of impurities, while expensive fish oils will only eat 400mg of impurities every day! Therefore, people should be reminded that when purchasing fish oil, we should not only calculate the content of omega-3, but also calculate whether there are too many impurities in the remaining fatty acids. Excessive impurities will offset omega-3 and reduce the nutritional components of nutritional supplements, which is equivalent to neutralizing the benefits of eating nutrients. From the types of fish oil, if the fish oil is not easily absorbed in EE (ethyl ester) type, the absorption rate is about 1/5, and the fish oil in TG (triglyceride) form is more suitable for human needs. After normal digestion, it can effectively absorb and supplement about 60% ~ 70%. In terms of concentration, Omega-3 contains EPA and DHA, but high doses of EPA and DHA are often accompanied by high calories, so pay attention to how many fatty acids remain after deducting EPA and DHA. In terms of proportion, the best ratio of EPA:DHA is 1: 5. Generally speaking, if the effective components of omega-3 polyunsaturated fatty acids reach 70% and the bioaccumulation effect of harmful heavy metals is avoided, strictly selecting small fish below 12 cm as fish is quite good fish oil, but the price is naturally higher. However, how much Omega-3 should I eat? Will there be side effects? This is also the most frequently asked question. In fact, Eskimos who eat the most fish have never been poisoned by eating too much fish. Fish oil is good oil, and eating good oil can prevent early macular degeneration. DHA and EPA contained in omega -3 are good for eyes, which is why we encourage everyone to eat more fish oil! Omega -3 is already a member of "eye vitamins". Learn to look at the content of omega-3 in fish oil and the level at home, so as to choose the right fish oil to protect your eyes! About the author: Dr. Chen Yingshan, director of ophthalmology at Cathay General Hospital in Hsinchu, senior attending physician at Cathay General Hospital in Taipei, lecturer at Fu Jen Catholic University, clinical practice instructor at Department of Optometrics of Sun Yat-sen Medical University, and assistant professor at Department of Optometrics of Yuanpei University of Science and Technology. Specialty: floaters, fundus hemorrhage, diabetic and hypertensive retinopathy, macular degeneration, laser and surgery for retinal detachment. In 2009, it was recommended by doctors in the special issue of 100 good doctors of Business Weekly. Ophthalmologists Medical Network; Dr. Chen Yingshan, eye protector, FB fan page.