Benefits of fish oil

Fish oil is one of the most commonly used dietary supplements.

They are rich in omega-3 fatty acids, which are very important for your health. If you don't eat a lot of oily fish, taking fish oil supplements can help you get enough omega-3 fatty acids.  

What is fish oil?

Fish oil is a fat or oil extracted from fish tissue.

It usually comes from fatty fish such as herring, tuna, anchovies and mackerel. However. it is also sometimes made from the liver of other fish, as in the case of cod liver oil.

The World Health Organization (WHO) recommends eating fish 1-2 times a week. This is because the omega-3 fatty acids in fish provide many health benefits, including protection against many diseases.

However, if you don't eat 1-2 servings of fish per week, fish oil supplements can help you get enough omega-3s. About 30% of fish oil is omega-3, and the remaining 70% is other fats. In addition, fish oil usually contains vitamins A and D.

It is important to note that omega-3 in fish oil has greater health benefits than omega-3 found in some plants.

The main types of omega-3 in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found mainly in plant sources is alpha-linolenic acid (ALA). While ALA is an important fatty acid, EPA and DHA have many more health benefits. (1)

Getting enough omega-3 is also important because the modern diet has replaced omega-3 fats with other fats, such as omega-6. This skewed ratio of fatty acids can contribute to many diseases.

May support heart function

Heart disease is the leading cause of death worldwide. Studies show that people who eat a lot of fish have a much lower incidence of heart disease.

Many risk factors for heart disease appear to be reduced by consuming fish or fish oil. The heart health benefits of fish oil include:

• Improved cholesterol levels. It can increase HDL (good) cholesterol and can also lower LDL (bad) cholesterol.
• Decreased triglycerides. Fish oil can reduce triglycerides by 15-30 percent.
• Decreased blood pressure. Even in small doses, fish oil helps lower blood pressure in people with elevated levels.

 

Can help with mental health, mental performance

Your brain is made up of nearly 60% of fat, and the majority of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for brain function. Some studies show that people with certain mental health conditions have lower levels of omega-3 in their blood.

Interestingly, studies show that omega-3 may prevent or improve symptoms of some mental health disorders. For example, it may reduce the likelihood of psychotic disorders in those at risk.

In addition, high doses of fish oil may reduce some symptoms of schizophrenia and bipolar disorder, although consistent data are lacking. More research is needed in this area.

May improve eye condition

Like your brain, your eyes are built on omega-3 fats. Evidence shows that people who don't get enough omega-3s have a higher risk of eye disease.

In addition, the condition of the eyes deteriorates with age. Eating fish is associated with a reduced risk of macular degeneration (GDD).

One older study showed that taking a high dose of fish oil for 19 weeks improved vision in people with (GDD). However, this was a very small study.  

Support for joints

Fish oil supplements are a popular alternative for those looking to reduce joint pain. The joint consists of omega-3 fatty acids, which have anti-inflammatory properties.

The fats in fish oil supplements are healthy and natural. These fats play an important role in repairing joint tissue and providing lubrication to the joints.

Taking one to three grams of this supplement per day can help reduce joint swelling and tenderness. It can also help improve blood flow during exercise, which can reduce pain and swelling.

Fish oil can reduce inflammation

Inflammation is your immune system's way of fighting infection. However, chronic inflammation is linked to health problems such as obesity, diabetes, depression and heart disease.

For example, weight gain or stress can sometimes contribute to increased inflammation. In two studies, one in people with obesity and one in people under stress, fish oil reduced the production and gene expression of inflammatory molecules called cytokines.

In addition, fish oil supplements can significantly reduce joint pain, stiffness, and the need for medication in people with rheumatoid arthritis, which causes joint pain.  

Fish oil can improve attention and hyperactivity in children

Neurodevelopmental disorders in children include hyperactivity and inattention. Given that omega-3s make up a large part of the brain, their sufficiency may be important to improve condition early in life.

It's important

Omega-3 contributes to brain and eye development. Fish oil affects inflammation and may help prevent heart disease and brain deterioration.

Because fish oil is rich in omega-3s, people at risk for these symptoms may benefit from supplementing their diet with the necessary nutrients.

But eating whole foods is almost always better than taking supplements, and eating two servings of oily fish a week can give you enough omega-3s.

In fact, eating fish is just as effective as fish oil supplements. If you don't eat fish 1-2 times a week and want to prevent many diseases, fish oil supplements are a good alternative.