10 Amazing Health Benefits of Including Fish Oil in your Diet
Fish Oil | 5 Key Benefits for a Healthy, Active Lifestyle
Fish Oil | 5 Key Benefits for a Healthy, Active Lifestyle
May 26, 2021
New, trendy supplements are constantly popping up on the market. However, one supplement that is here to stay is fish oil. With research to back its benefits, fish oil has proven its value for overall health and well-being.
Fish oil is a rich source of omega-3 fatty acids. The main omega-3 fatty acids present are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are significant because compared to the omega-3 fatty acids commonly present in plant sources, alpha-linolenic acid (ALA), EPA and DHA have greater health benefits. Fish oil also contains vitamin A and D, making it a great supplement to support health and fitness.
Due to the numerous health benefits of the omega-3 fatty acids present in fish oil, eating 1–2 portions of fish, including 1 portion of fatty fish per week is recommended. However, if you don’t eat fish, or are unable to include the recommended servings of fish in your diet, supplements can be an excellent way to get omega-3 fatty acids.
5 Benefits of Fish Oil
Let’s take a look at some of the key health benefits.
1. Heart Health
It has been shown that people who have a diet that is rich in fish are less likely to have heart disease. Fish oil reduces the risk of heart disease by acting on multiple risk factors.
Increases the levels of HDL in our blood, which is also known as good cholesterol and promotes heart health. However, it has not been reported to lower the levels of LDL, or bad cholesterol, which is linked to multiple heart diseases.
Reported to lower levels of triglycerides by 15–30%.
Even in small doses, it can help moderate blood pressure levels in people with hypertension or high blood pressure.
Helps prevent plaques and stabilize arterial plaques, reducing health risks in those who already have them. Plaques are fat deposits in our arteries, which can reduce the flow of blood to the heart, leading to pain, shortness of breath, and even heart attacks.
In people suffering from fatal arrhythmia or those at risk of developing it, fish oil can reduce its occurrence. Arrhythmias are characterized by an irregular heart rhythm, which can also lead to heart attacks.
Hence, it is apparent that fish oil can be extremely beneficial in maintaining a healthy heart and in preventing heart disease, especially in those who are at risk.
2. Weight Management
Another major health benefit of fish oil is its ability to improve body composition, assist in weight loss, and reduce the risk of heart disease in obese people. It has also been seen that when paired with diet or exercise, it can support weight loss. To top it off, a meta-analysis of multiple studies showed that fish oil could be beneficial in reducing abdominal fat, reducing the circumference of the waist, and the waist-to-hip ratio in the process.
3. Reduce Inflammation
The anti-inflammatory properties of fish oil can be effective at managing chronic inflammation and the various disorders associated with it. Chronic inflammation not only leads to fatigue, body pain, insomnia, and multiple other health conditions, it is also linked to multiple disorders like obesity, diabetes, depression, mood disorders, and heart disease. It has been observed that fish oil can reduce inflammation in obese individuals, as well as those who are struggling with stress and anxiety.
Furthermore, intake of fish oil can lead to a marked decrease in joint pain, stiffness, and the need for medication (NSAIDs) in people with rheumatoid arthritis and some other inflammatory conditions. Given the numerous ways chronic inflammation can debilitate our health and fitness levels, adding these supplements to our daily routine could be a great way to ensure good health.
4. Manage Liver Fat
Since our liver processes almost all the fat in our body, it plays a vital role in weight management. With poor lifestyle and eating habits, the incidence of liver disease increases, especially non-alcoholic fatty liver disease (NAFLD).
Research has shown that fish oil supplements can enhance liver function and reduce inflammation, which could assist in reducing the symptoms of NAFLD, as well as the levels of fat deposition in our liver. Since a healthy liver is crucial to good health, it is safe to say that fish oil supplements prove to be a great addition to our diet.
5. Mental Health
Since our brain consists of as much as 60% fat, a majority of which is omega-3 fatty acids, they are crucial for healthy brain function. Omega-3 fatty acids can also help prevent and manage various brain disorders. People with certain mental disorders seem to exhibit reduced levels of omega-3 fatty acids in their blood.
Moreover, it has been seen that supplementing with fish oil can prevent mental disorders and improve symptoms. For instance, the use of supplements can decrease the possibility of developing psychotic disorders in those who are at risk. Also, high doses can help reduce certain symptoms of both schizophrenia and bipolar disorder. Lastly, it has been seen that fish oil supplements can be helpful in improving the symptoms of depression. The benefits of supplementing with fish oil on our mental health, and thereby on our overall health, are undeniable.
The benefits of fish oil in maintaining overall health and fitness are not limited to those mentioned above either. So, find a way to include them in your daily diet, whether by consuming supplements or by adding fish to your next meal.
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5 Benefits of Fish Oil
Fish oil is rich in omega-3 fatty acids, a substance your body needs for healthy function but is unable to produce naturally. It is recommended that we consume at least two servings of fish a week to keep up on our omega-3s. If fish isn’t your protein of choice, you’re not alone.
Luckily, fish oil supplements are readily available at most pharmacies and grocery stores and offer all of the omega-3 fatty acids your body needs. Consuming plenty of fish oil ensures your body has enough omega-3s not only for healthy function but also to reap some exciting, unexpected benefits.
5 Benefits of Fish Oil
Boosts heart health: Fish oil can keep healthy hearts free of heart disease and lessen mortality rates of those already affected by heart disease. Even in small doses, fish oil can help to lower blood pressure and prevent plaque buildup in arteries.
Facilities inflammation reduction: Inflammation is associated with chronic conditions such as obesity, arthritis, heart disease and diabetes. Fish oil has anti-inflammatory properties that can reduce the inflammation associated with these illnesses, thus improving symptoms.
Supports the immune system: Fish oil has surprising benefits for the immune system as well. During pregnancy and early life, fish oil supplements can help prevent allergies and asthma development in children. This study, published in April 2013 in the Journal of Leukocyte Biology concluded that DHA and EPA-rich fish oil could boost the immune system and support B cell activity.
Increases good cholesterol: Fish oil can help to increase the level of good HDL cholesterol in the body. The benefit of increased HDL also relates to a boost in heart health.
Improve symptoms of mental illness: Omega-3 deficiency is a risk factor for mental illness such as depression and anxiety. Fish oil supplements can improve the symptoms of mental illness and lead to an increased quality of life.
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10 Amazing Health Benefits of Including Fish Oil in your Diet
You are what you eat. It is truly said that the body reflects what we consume. Hence, it is essential to pack your body with all the essential nutrients that are deemed to make us healthy.
Inculcating healthy diets promote healthy living. There are plenty of nutrient-filled food items that have to be consumed regularly in order to bring a positive change in the lifestyle. When it comes to nutrients that benefit your body in multiple ways, fish oil is an excellent addition to your diet. It is one of the common dietary supplements that benefit our bodies in different ways.
What is Fish Oil?
Fish oil is the fat or oil that is extracted from fish tissue. Fish oil is highly rich in omega 3 fatty acids. Though every fish has oil or fat, there are some specific fish like tuna, herring, anchovies, and mackerel that have a higher concentration of oil in their body. Generally, the fish liver is where all the oil is reserved. Hence, it is extremely beneficial to consume fish liver, as it provides us with the required omega 3 fatty acids.
Moreover, with the intake of fast foods and processed foods leading to accumulation of saturated and trans fats, the so called “bad fats” in our body are causing various ailments.
Therefore, it is recommended that eating 1-2 portions of fish at least once a week is highly beneficial to create a protective shield in your body against severe diseases. It is also found that fish oil is rich in fat soluble vitamins – A and D. If you are not able to eat at least 1-2 fish servings per week, you can always add fish supplements to your diet to get enough omega 3 acids.
Benefits of Fish Oil
Furthermore, fish oil provides the body with various other benefits as well. To know more, read on below:
1. Supports Heart Health
One of the major benefits of omega 3 fatty acids from fish oil is that it improves your heart health, protects it from plaque build up, high cholestrol levels and arrhythmias, etc.
2. Help Treat Mental Disorders
The human brain is made up of 60% of omega 3 fatty acids, so your brain requires the right concentration of omega 3s to sustain its function. Omega 3s in fish oil can prevent as well as improve severe symptoms associated with mental disorders such as schizophrenia, bipolar disorder, etc.
3. Helps in Weight Loss
Fish oil helps in improving your metabolism and reduces the risk factors of obesity. Some studies even prove that fish oil with regular exercises can promote healthy weight loss.
4. Improves Eye Health
Just like your brain, your eyes also need omega 3 fatty acids to improve its function. Your eye health tends to take a downfall with growing age. Hence it is important to increase the consumption of fish to get the essential oil for your improved eye health.
5. Reduces Inflammation
Inflammation can be caused by many reasons, such as muscle stiffness and joint pain. Chronic inflammation can be caused by heart diseases, indigestion, obesity, diabetes, and even depression. Omega 3 fatty acids are extremely beneficial to dampen the symptoms of inflammation. Fish oil comprises of anti-inflammatory properties that help in healing chronic inflammation. A fish oil supplement is also great for arthritis patients.
6. Provides Healthy and Glowing Skin
Your skin needs the required nutrients to keep the glow intact. Skin health tends to decline with age, and fish oil will help safeguard from major skin diseases. It has been found that fish oil supplements are extremely beneficial to treat major skin diseases like psoriasis and dermatitis.
7. Makes Your Pregnancy and Motherhood Easier
Omega 3 fatty acids are beneficial for building enzymes and strengthening your immune system. It is beneficial to consume fish oil in pregnancy for proper brain development of the fetus. Consuming fish oil during lactation can also improve infants eyesight and reduce their risk of developing allergies.
8. Reduces Liver Fat
Fat metabolism takes place in the liver as well as excess fat can accumulate in the liver causing fatty liver. Fish oil consumption can improve liver function and reduce inflammation and help in treating fatty liver.
9. Improves symptoms of Depression
According to a recent study, it was found that depression is the second largest cause of mental illness. It is found that people with depression issues have a lower level of omega 3 fatty acids that is essential to improve brain functions. Consuming fatty fish helps in combating depression.
10. Enhances Attention and Concentration Power
Another major benefit of fish oil on mental health is that it improves attention and concentration power. Lack of attention and concentration among children can also lead to behavioral disorders, and fish oil can effectively tame the situation by providing your body with required omega 3 fatty acids.
Summary
Fish oil has omega 3 fatty acids in abundance, and as you know, your body requires this essential nutrient for many purposes. From safeguarding your heart health to helping in weight loss, fish oil can help your body in several ways. Fish oil supplements can be consumed if a person does not include fish in their diet. Including fatty fish like salmon is highly beneficial – from tackling obesity to imparting a healthy glow to your skin. Therefore, adding fish oil to your diet can help you reap its benefits.
