It is rich in omega-3 fatty acids which are very important for your health. If you don’t eat a lot of fatty fish, taking a fish oil supplement may help you get enough omega-3 fatty acids.
Here are 8 health benefits of fish oil.
What is fish oil?
Fish oil is the fat or oil extracted from the tissues of fish. It can also be made from the liver of other fish, as is the case with fish oil.
The World Health Organization (WHO) recommends eating fish 1-2 times per week. This is because the omega-3 fatty acids found in fish provide many health benefits, including protection against many diseases.
However, if you’re not eating one to two servings of fish per week, you can get enough omega-3s from fish oil supplements. Additionally, fish oil usually contains some amount of vitamins A and D. It is important to note that the omega-3 found in fish oil is healthier than the omega-3 found in some plant sources.
The main types of omega-3s found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while plant sources mainly contain alpha-linolenic acid (ALA). ALA is an essential fatty acid, but EPA and DHA have many health benefits.
Getting enough omega-3s is also important. This is because most of the omega-3s in the Western diet have been replaced by other fats such as omega-6s. This distorted fatty acid ratio can lead to many diseases.
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May support heart health
Studies have shown that people who eat a lot of fish are less likely to develop heart disease. Consuming fish or fish oil appears to reduce several risk factors for heart disease. Improvement in cholesterol level. It can raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
Reduction in triglycerides. It can reduce triglyceride levels by 15-30%. Decrease in blood pressure; Even small amounts may help lower blood pressure in people with high blood pressure.
Plaque prevention. Not only does it prevent the formation of plaque that causes arteriosclerosis, it can make arterial plaque more stable and safer for people who already have arteriosclerosis. Although fish oil supplements may improve several risk factors for heart disease, there is no clear evidence that they can prevent heart attacks or strokes.
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May help treat some mental illnesses
About 60% of the brain is fat, most of which is omega-3 fatty acids. In fact, some studies have found that people with certain mental illnesses have low levels of omega-3s in their blood.
Interestingly, research suggests that omega-3s may prevent or reduce symptoms of some mental illnesses. For example, it may reduce the likelihood of psychiatric disorders in those at risk.
Additionally, high-dose fish oil supplements may reduce some symptoms of both schizophrenia and bipolar disorder, but evidence is lacking. More research is needed in this area.
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May support eye health
Statistics show that people who do not get enough omega-3 are at a higher risk of eye disease. However, this positive effect was not specifically observed in dry eye syndrome.
Additionally, eye health declines with age, which can lead to age-related macular degeneration (AMD). Eating fish appears to reduce the risk of AMD, but results from fish oil supplementation are inconclusive.
A previous study showed that taking high doses of fish oil for 19 weeks improved vision in people with AMD. Two large studies conducted in 2013 examined the combined effects of omega-3s and other nutrients on AMD. One study showed a positive effect, while another found no effect.
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May reduce inflammation
Inflammation is the way the immune system fights infection and heals wounds. Reducing inflammation can help treat these conditions. Because fish oil has anti-inflammatory properties, it may help treat conditions associated with chronic inflammation.
For example, weight gain and stress can contribute to high levels of inflammation. In two previous studies, one in obese people and one in stressed people, fish oil reduced the production and gene expression of inflammatory molecules called cytokines.
In addition, fish oil supplements can greatly reduce joint pain, stiffness, and the need for medications in people with rheumatoid arthritis, which causes joint pain.
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Support skin health
Skin health can deteriorate throughout life, especially in old age and after excessive exposure to the sun. However, fish oil supplements may help with several skin conditions, such as psoriasis and dermatitis.
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May Help in Pregnancy and Early Life
Omega 3 is essential for early growth and development. Therefore, it is important to get enough omega-3s during pregnancy and lactation.
Taking fish oil supplements during this time can improve fetal brain development. But it’s unclear whether learning or IQ will also improve. Fish oil consumption during pregnancy and breastfeeding can help improve your baby’s eye development and reduce the risk of allergies.
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Reduces liver fat
The liver makes most of the body fat and can contribute to weight gain. Liver diseases, particularly nonalcoholic fatty liver disease (NAFLD), in which fatty deposits build up in the liver, are becoming more common.
Fish oil supplements can help reduce NAFLD symptoms and the amount of fat in the liver by improving liver function and inflammation.
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Improves symptoms of depression
Depression is expected to become the second leading cause of disease by 2030. Interestingly, previous studies have shown that people with severe depression tend to have higher levels of omega-3 in the blood. However, the results are still equivocal.
Furthermore, some studies have shown that fats high in EPA help reduce the symptoms of depression more than DHA. Again, more research is needed.
Conclusion
Omega 3 contributes to normal brain and eye development. They help fight inflammation, prevent heart disease, and reduce brain function.
However, in most cases, it is better to eat whole foods than to take supplements, and oily fish twice a week will provide enough omega-3s.
In fact, fish is as effective as or even more effective than fish oil in preventing many diseases. However, if you don’t eat fish, fish oil supplements are a good option.
