9 Benefits of Using Omega 3 fish oil
Fish oil is one of the most commonly consumed dietary supplements. It’s rich in omega-3 fatty acids, which are very important for your health.
Fish oil is the fat or oil that’s extracted from fish tissue. It usually comes from oily fish, such as herring, tuna, anchovies, and mackerel.
Around 30% of fish oil is made up of omega-3s, Fish oil usually contains some vitamin A and D. It’s important to note that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in some plant sources.
The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).
Although ALA is an essential fatty acid, EPA and DHA have many more health benefits
EPA (Eicosapentaenoic Acid)
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid. It’s found in the flesh of cold-water fish, including mackerel, herring, tuna, halibut, salmon, cod liver whale blubber, or seal blubber.
EPA is used as an OTC (Over the Counter) to reduce triglyceride levels. As a supplement, EPA is most commonly used for heart disease, preventing adverse events after a heart attack and depression. It is also used for chemotherapy-related side effects which take place during the treatment for various cancers, recovery after surgery, etc. EPA can prevent the blood from clotting easily. These fatty acids also reduce pain and swelling.
Here are 9 health benefits of fish oil :-
Heart disease is the leading cause of death worldwide, people who eat a lot of fish have much lower rates of heart disease
The benefits of fish oil for heart health include:
- Cholesterol levels: It can increase levels of “good” cholesterol.
- Triglycerides: It can lower triglycerides by about 15–30%
- Blood pressure: Even in small doses, it helps reduce blood pressure in people with elevated levels.
Brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for normal brain function.
In fact, some studies suggest that people with certain mental disorders have lower omega-3 blood levels.
3. Omega 3 May Aid Weight Loss
Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese.
Obesity can significantly increase your risk of other diseases, including heart disease, type 2 diabetes, and cancer
4. May Support Eye Health
Like your brain, your eyes rely on omega-3 fats. Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results on fish oil supplements are less convincing.
Inflammation is your immune system’s way of fighting infection and treating injuries. Fish oil has strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid
6. May Support Healthy Skin
Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids. Skin health can decline throughout your life, especially during old age or after too much sun exposure.
There are a number of skin disorders that may benefit from fish oil supplements, including psoriasis and dermatitis.
Omega-3s are essential for early growth and development. It’s important for mothers to get enough omega-3s during pregnancy and while breastfeeding.
Fish oil supplements in pregnant and breastfeeding mothers may improve hand-eye coordination in infants.
Taking fish oil supplements during pregnancy and breastfeeding may also improve infant visual development and help reduce the risk of allergies
Liver processes most of the fat in your body and can play a role in weight gain. Liver disease is increasingly common — particularly non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in your liver .
Fish oil supplements can improve liver function and inflammation.
Depression is expected to become the second-largest cause of illness by 2030 and specifically during covid-19 lockdown. People with major depression appear to have lower blood levels of omega-3s
Omega-3s contribute to normal brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function.
As fish oil contains a lot of omega-3s, those at risk of these disorders can benefit from taking it.
That said, fish oil supplements are a good alternative if you don’t eat fish.
Omega-3 fatty acids are essential nutrients that we must get from our diets because our bodies cannot make them; they are crucial for early brain development, and there is much evidence that they promote cardiovascular health and cognitive function.