10 Benefits of FISH OIL.
Fish Oil has gained a lot of popularity in recent years. In simple terms, fish oil is the oil extracted from fish like mackerel, tuna, herring, or other oily fish. The Omega 3 fatty acids named EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in fish are highly beneficial to our health. There have been science-backed conclusions showcasing that consuming fish/ fish oil is linked to better health. The World Health Organization recommends consuming 1 to 2 portions of fish in a week to get the required amount of Omega 3 fatty acids. People who do not eat fish prefer taking fish oil supplements which are mostly in the form of capsules. Let us look at the top 10 benefits of consuming fish oil from fish/ fish oil supplements.
Make sure to check the bonus tips for consuming fish oil supplements at the end of the article.
Here are the 10 benefits of fish oil:
#1 Maintains Heart Health:
Multiple studies have concluded that people who eat fish as part of their diet, are less likely to develop heart diseases. Here are some of the research publications that confirm the same: research 1, research 2, research 3. Multiple studies also indicate that the Omega 3 fatty acids found in fish oil may prevent plaque built up in the arteries, increase HDL (high-density lipoprotein) cholesterol, reduce triglycerides and lower blood pressure, helping maintain a healthy heart.
#2 Supports healthy Skin and Hair:
Fish oil helps maintain healthy skin and hair. The Omega 3 fatty acids found in fish oil may help protect hair and skin from sun damage, dry skin, and skin inflammation. It may also help boost hair growth, reduce hair loss and accelerate the wound healing process.
#3 Maintains Eye Health:
The Omega 3 fatty acids found in fish and fish oil are crucial for maintaining vision and healthy eyes. There is conclusive evidence suggesting that fish oil may help prevent glaucoma, macular degeneration, and dry eye syndrome. More on that in this on eyes and fish oil.
#4 Reduces Inflammation:
Inflammation is a by-product of life processes and is inevitable. However, it can be controlled and reduced to a great extent using antioxidants and anti-inflammatory agents. Chronic inflammation is dangerous and can lead to conditions like type 2 diabetes, heart diseases, high blood pressure etc. Fish oil is anti-inflammatory and can help reduce chronic inflammation.
#5 Helps improve Mental Health:
Omega 3 fatty acids are required for normal brain functioning. Recent studies indicate that people with low levels of Omega 3 fatty acids in their diet are more likely to suffer from brain disorders. Studies have also shown a link between consumption of fish oil may help reduce the probability of psychotic disorders and may lower symptoms of bipolar disorder and schizophrenia.
#6 Maintains Bone Health:
Numerous studies conducted over the last few years have found conclusive evidence linking EPA and DHA found in fish oil with better bone health. Fish oil supplementation inhibits bone breakdown helping the body absorb more calcium from food and increase bone calcium levels. Fish oil supplements are also found to be effective in treating conditions like osteoporosis and bone loss due to ageing. Here are a couple of research papers for more information on fish oil and bone health: research 1, research 2.
#7 Promotes healthy Fetal Development:
Consumption of fish oil by pregnant women has several benefits not only for the mother by lowering the risk of preeclampsia, but also for the baby. It helps with the visual & cognitive development of the fetus and may help increase birth weight. Healthy Omega 3 levels have been shown to lower the mother’s risk of depression and prevent long term labour & delivery. Here is more on the research: research 1, research 2.
#8 Supports Joint Mobility:
Fish oil supplements have also been found to be effective in reducing symptoms affecting joint mobility like swelling, tenderness, and morning stiffness.
#9 Supports Weight Loss:
Although more research is required, adding fish oil as part of a comprehensive weight loss programme may help in reducing weight. Please note that fish oil as a standalone supplement will not help lose weight. It has to be combined with a well designed weight loss/ fat loss fitness and nutrition schedule.
#10 Maintains a Healthy Immune System:
Recent research on the relationship between fish oil and the immune system has shown that DHA rich fish oil may enhance B cell (a type of white blood cell) activity and help the immune system. Read more on the news article here: Nothing fishy about it: Fish oil can boost the immune system.
Bonus Tips for Having Fish Oil Supplements:
If you want to skip having fish you can have fish oil supplements. The World Health Organization (WHO) recommends having 200 mg to 500 mg of EPA and DHA (in total) per day.
Dosage: Aim to have at least 300 mg of EPA and DHA per day to maintain health. For peak health, have 1500 mg to 3000 mg of EPA and DHA (in total) per day.
For better absorption, have fish oil supplements with meals containing fat.
Fish oil can go rancid so, it is best to keep fish oil supplements away from heat, sunlight and moisture.
Fish oil supplements may be impure and contain heavy metals like mercury. Check for certifications like these for purity of your fish oil supplements: cGMP (Current Good Manufacturing Practices) compliant certification, GOED (The Global Organization for EPA & DHA) etc.
Also check for sustainable practices certifications like the FOS (Friend of the Sea), EDF (Environmental Defense Fund), MSC (Marine Stewardship Council) etc. These certifications ensure sustainable practices in fishing and marine conservation.
Hope this article helped in understanding the 10 Benefits of Fish Oil.