Fish oil is one of the rich dietary sources of Omega 3 fatty acids. The body demands Omega 3 fatty acids for many important functions, including the growth of muscles and cells. They are derived from foods as they cannot be manufactured in the body. Fish oil supplements come in liquid, capsule and pill form. Some people take fish oil for its anti-inflammatory effects. It contains two Omega 3s known as DHA and EPA. Dietary sources of EPA and DHA are trout, salmon, shellfish, oysters and crabs. Nuts, seeds and vegetable oils contain omega three, known as ALA.
Benefits Of Taking Fish Oil
1.Supports Heart Health
Heart disease is one of the leading causes of death across the world. Research studies have shown that people who consume a lot of fish have lower rates of heart disease. Taking fish supplements reduces the multiple risk factors for heart disease and increases the levels of good HDL cholesterol.
Fish oil lowers triglycerides by 15 to 30%. Even small doses of fish oil can reduce blood pressure levels in people, and it prevents the plaques that can cause the hardening of the arteries. Fish oil makes the arterial plaques much more stable and safer for the people who already have them.
2. Helps In Treatment Of Mental Disorders
A normal human brain comprises 60% fat which consists much of Omega 3 fatty acids. Therefore, Omega 3 fatty acids become essential for the normal functioning of the human brain. Studies have shown that people with mental disorders have lower Omega 3 fatty acids in their blood.
Fish oil supplements can help prevent the advent and any kind of symptoms of mental disorder, and they can even reduce the risk of psychotic disorders prone to it. Moreover, high doses of fish oil can also reduce the symptoms of schizophrenia and bipolar disorder.
3. Aids Weight Loss
Body mass index [BMI] higher than 30 is defined as obesity. It is seen that about 39 % of the adults are overweight while 13% of the adults are obese. In high-income countries like the US, this count is even higher. Obesity is a disease that can increase the risk of other diseases like heart disease, diabetes and even cancer.
Consumption of fish oil improves the body’s composition and reduces the risk factors associated with heart disease in people suffering from obesity. Studies have shown that consuming fish oil supplements in combination with diet aids in weight loss. Few analyses have even stated that fish oil supplement has helped reduce waist circumference.
4. Supports Eye Health
Like the human brain, eyes also rely on Omega 3 fatty acids. People who do not get good Omega 3s tend to suffer from eye diseases. Old age is the biggest factor when eye health begins to deteriorate. Eating fish is connected to reducing the risk of AMD (Age-Related Macular Degeneration).
Consumption of high doses of fish oil for about 19 weeks helps in improved vision in all AMD patients. Furthermore, studies have even shown that there has been a positive effect in the combination of Omega 3s and other nutrients on AMD patients.
5. Reduces Inflammation
The human body’s immune system fights against infections and treats injuries through inflammation. But, chronic inflammation can lead to serious illnesses like heart diseases, obesity, diabetes and even depression. Reduction in inflammation can help in preventing the symptoms associated with these diseases.
Fish oil is rich in anti-inflammatory properties, which helps treat conditions including chronic inflammation. Fish oil supplements can even reduce joint pains, stiffness and medication requirements of rheumatoid arthritis. Moreover, it is seen that it reduces the gene expression of inflammatory molecules called cytokines.
6. Supports Pregnancy And Early Life
Omega 3s are considered essential for early growth and development. Consumption of Omega 3s during pregnancy is very important from others also when breastfeeding. Fish oil supplements for pregnant or breastfeeding mothers improve hand-eye-hand-eye coordination in infants.
It also improves visual development in infants and reduces the risk of allergies. When a mother is pregnant or is breastfeeding, consumption of Omega 3s directly affects the early-stage development of their child. Fish oil supplement becomes essential when the development is concerned regarding the visual and hand coordination of the infant.
7. Prevents Symptoms Of Mental Decline
As the human body ages, the functioning of the brain slows down. The risk of Alzheimer’s disease also tends to increase. People who consume more fish experience a slower decline in the brain’s functioning in old age. Research studies have shown that consuming fish oil supplements in older adults has provided a slow decline in brain function.
It also improves memory health in older adults. It even prevents the symptoms of depression. Fish oils are rich in EPA, which helps reduce depressive symptoms more than DHA. It improvises the major symptoms of depression and promotes nutritional health.
8. Improvises Bone Health
When a human body becomes old, the bones lose their important minerals and make them prone to breakage. Breaking of bones can also lead to osteoporosis or osteoarthritis. Consumption of calcium and vitamin D is essential for proper bone health development. Some studies have also shown that Omega 3 fatty acids improve bone health.
People who have higher Omega 3 intakes have better bone density. Consumption of fish oil supplements helps prevent bone diseases, and it also reduces markers of bone breakdown. Fish oil supplements have proven to be essential for proper bone health development.
9. Improves Attention And Hyperactivity In Children
Children nowadays suffer from multiple behavioural disorders like attention deficit hyperactivity disorder, involving hyperactivity and inattention among children. Omega 3s make up a noticeable proportion of the brain, and consumption of enough Omega 3s has become very important for preventing behavioural disorders.
Fish oil supplements improve children’s perceived hyperactivity, inattention, impulsiveness, and aggression, and it benefits early life learning and promotes positive developmental changes. Furthermore, the consumption of fish oil supplements reduces negative behaviour in children.
The Bottom Line
Fish oil has become very important in daily life. They are essential for good health, and they contain no mercury, which can be a major cause of concern in many people. Generally, the consumption of fish oil is safe, but too much can lead to the risk of bleeding and also might affect immune response. Therefore, the consumption of fish oil supplements should always be taken under the doctor’s supervision. So, if you want to know how effective this workout can be, try it out now. We promise; it will not disappoint you.
Frequently Asked Questions [FAQs]
1.What should be the consumption dosage of fish oil?
The consumption of fish oil depends on age and health. Generally, at least 0.3 grams for serving is good to go.
2. How to avoid oxidation of Omega 3 fatty acids?
To avoid oxidation, select a supplement that contains antioxidants like vitamin E
3. Which is the best time to consume fish oil?
The best time to consume fish oil supplements is when eating a meal that contains fat.