Content Overview:Fish oil is one of the most commonly used dietary supplements. This is mainly due to the fact that it is extremely rich in omega-3 fatty acids, which are very important for the health of our mind and body. In thisBiopedia article, we will share most of these benefits of fish oil that are good for our body.
If you avoid consuming a lot of oily fish, taking fish oil supplements can help you get enough omega-3 fatty acids as well as experience the whole host of benefits of fish oil and its regular consumption. And the benefits really are many.
Fish oil is a fat or oil that is extracted from fish tissue. It is usually extracted from oily fish such as herring, tuna, anchovies and mackerel. However, fish oil can also be extracted from the liver of other fish, as is the case with cod liver oil.
The World Health Organization (WHO) recommends eating 1-2 servings of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits, including protection against a range of diseases. There are dozens of benefits of fish oil and its consumption, whether the source is a serving of fish or you take it in supplement form.
It's important to note that the types of omega-3s found in fish oil have greater health benefits than omega-3s found in some plant sources. The main types of omega-3 found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA). Although ALA is an essential fatty acid, EPA and DHA have many more health benefits.
Therefore, it can be concluded that you can derive many more benefits from fish oil than from consuming any plant source of omega-3. Let's take a look below at some of the main benefits of fish oil and its regular consumption.
Benefits of fish oil for heart health
Heart disease is the leading cause of death worldwide. Studies have shown that people who eat fish often are at a much lower risk of heart disease.
The many risk factors for heart disease appear to be reduced by eating fish or fish oil. The many benefits of fish oil for cardiovascular health include:
- Improved cholesterol levels - fish oil may raise HDL (good) cholesterol levels and may also lower LDL (bad) cholesterol levels
- Reduced triglycerides - Fish oil can lower triglycerides by 15-30%
- Reduced blood pressure - Even in small doses, fish oil helps reduce blood pressure in people with elevated levels
- Prevent plaque build-up - Regular consumption of fish oil can prevent the build-up of plaque, which can cause hardening of the arteries
Although fish oil supplements can improve many risk factors for heart disease, there is no clear evidence that consuming them can prevent heart attack or stroke.
Fish oil benefits for a healthy mind
Your brain is made up of almost 60% fat, and much of that fat is omega-3 fatty acids. Omega-3s are therefore essential for daily brain function. In fact, some studies have shown that people with certain mental illnesses have lower levels of omega-3 in their blood.
Interestingly, research shows that omega-3s can prevent the onset or improve the symptoms of certain mental illnesses. For example, it may reduce the chances of psychotic disorders in those who are at higher risk than usual.
In addition, fish oil supplementation in high doses may reduce some symptoms of both schizophrenia and bipolar disorder, although consistent data are lacking at this time.
Benefits of fish oil for eye health
Like the brain, the eyes rely on omega-3 fats to be healthy and function at their full potential. Evidence suggests that people who do not get enough omega-3s are at greater risk of eye disease.
In addition, eye health begins to decline in old age, which can lead to age-related macular degeneration. Fish consumption is associated with a reduced risk of macular degeneration, but you should keep in mind that the results of fish oil supplementation are less conclusive in the face of much less research.
An older study found that consuming a high dose of fish oil for 19 weeks improved vision in people with macular degenerative conditions.
Benefits of fish oil for inflammatory conditions
Because fish oil has anti-inflammatory properties, it can help treat such conditions involving chronic inflammation.
For example, increased weight or stress can sometimes contribute to higher levels of inflammation. In two older studies - one in obese people and one in people exposed to high stress - fish oil was found to reduce the production and gene expression of inflammatory molecules called cytokines.
Additionally, fish oil supplementation can significantly reduce joint pain, stiffness and medication needs in people with rheumatoid arthritis.
Benefits of fish oil for the skin
Your skin is the largest organ in your body and contains a large amount of omega-3 fatty acids. Skin health can deteriorate throughout your life, especially in old age or after too frequent and prolonged sun exposure.
However, fish oil supplements can be helpful for a number of skin conditions, including psoriasis and dermatitis.
