Fish oil is one of the most widely used dietary supplements. It is rich in omega 3 fatty acids, which are very important for your health. If you don’t eat a lot of oily fish, taking a fish oil supplement can help you get omega-3 fatty acids.
What Is Fish Oil?
Fish oil is the fat or oil that is extracted from fish tissue. It usually comes from fatty fish, such as herring, tuna, anchovies and mackerel. However, it is sometimes made from the liver of another fish, as in the case of the oil of cod liver oil. The World Health Organization (WHO) recommends 1 to 2 fish per week. This is because the omega-3 fatty acids in fish provide many health benefits, including protection against many diseases.
However, if you do not eat 1-2 servings of fish every week, fish oil supplements can help you get enough omega-3s. About 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. In addition, fish oil usually contains some vitamins A and D. It is important to note that the types of omega-3s found in fish oil have more health benefits than the omega-3s found in some plant sources.
The main omega-3s in fish oil are ecospantinic acid (EPA) and docosahexaenoic acid (DHA), while plant sources include omega-3s, mainly alpha-linolenic acid (ALA). Although ALA is an essential fatty acid, EPA and DHA have many health benefits. Getting enough omega-3s is also important because the Western diet has replaced too much omega-3s with other fats such as omega-3s. This distorted ratio of fatty acids can contribute to many diseases.
Let’s we know the 13 benefits of fish oil, these are:
1- Can Improve Heart Health
Heart disease is the leading cause of death worldwide. Studies show that people who eat a lot of fish have a much lower rate of heart disease. Numerous risk factors for heart disease appear to be reduced with the consumption of fish or fish oil. The benefits of fish oil for heart health include:
- Cholesterol levels: “Good” HDL cholesterol levels may increase. However, this does not seem to be the case
Lower “bad” LDL cholesterol levels.
- Triglycerides: It can reduce triglycerides by about 15 to 15-30%.
- Blood Pressure: Even in small amounts, it helps lower blood pressure in people with high blood pressure.
- Plaque: It can prevent plaque that causes hardening of the arteries, as well as make the arterial plaques more stable and secure in those they already have.
- Malignant Arrhythmias: People who are at risk can reduce the incidence of malignant arrhythmia. Arrhythmias are abnormal heart rhythms that can cause a heart attack in some cases.
Although fish oil supplements can improve many risk factors for heart disease, there is no clear evidence that it can prevent heart attack or stroke.
2- It Can Help Treat Some Mental Disorders
Your brain is made up of about 60% fat, and most of that fat is omega-3 fatty acids. Therefore, omega-3s are essential for normal brain function. In fact, some studies show that people with certain mental illnesses have lower levels of omega-3s in their blood.
Interestingly, research shows that fish oil supplements can prevent onset or improve the symptoms of certain mental disorders. For example, it may reduce the risk of psychiatric disorders in people at risk. Furthermore, supplementation of fish oil in high doses may reduce some of the symptoms of both schizophrenia and bipolar disorder.
3- It Can Help You To Lose Weight
Obesity is defined as having a body mass index (BMI) over 30. Globally, about 39% of adults are overweight, while 13% are obese. The figures are even higher than in high-income countries such as the United States. Obesity can significantly increase your risk for other diseases such as heart disease, type 2 diabetes and cancer.
Fish oil supplements can improve body composition and risk factors for heart disease in obese people. In addition, some studies show that supplementation with fish oil, diet and exercise can help you lose weight. However, not all studies found the same effect. Analysis of 21 studies indicates that fish oil supplements did not significantly reduce weight in obese people, but did reduce waist circumference and waist-to-hip ratio.
4- Can Support Eye Health
Like your brain, your eyes are dependent on omega 3 fats. Evidence suggests that people who do not get enough omega-3s have an increased risk of eye disease. Additionally, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is associated with a lower risk of AMD, but the results are less convincing with extra fish oil.
One study found that eating a high dose of fish oil for 19 weeks improved vision in all AMD patients. Two major studies examined the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while another showed no effect. Therefore, the results are not clear.
5- Can Reduce Inflammation
Inflammation is a way for your immune system to fight infections and treat injuries. However, chronic inflammation is associated with serious diseases, such as obesity, diabetes, depression, and heart disease. Reducing inflammation can help treat the symptoms of these diseases. Because fish oil has anti-inflammatory properties, it can help treat conditions that include chronic inflammation.
For example, in obese and obese people, fish oil can reduce the production of inflammatory molecules and gene expression called cytokines. In addition, fish oil supplements can significantly reduce the need for medication in people with arthritis, stiffness and rheumatoid arthritis, which causes joint pain.
Although inflammation also causes intestinal disease (IBD), there is no clear evidence that fish oil can improve your symptoms.
6- Can Support Healthy Skin
Your skin is the largest organ in your body and contains a large amount of omega 3 fatty acids. Skin health can be bad for the rest of your life, especially in old age or after too much sun exposure. That being said, there are many skin disorders that can benefit from the additional benefits of fish oil, such as psoriasis and dermatitis.
7- Can Support Pregnancy And Early Life
Omega 3s Essential for Early Growth and Development. Therefore, it is important for mothers to get adequate omega-3s during pregnancy and lactation. In pregnant and lactating women, fish oil supplements can improve hand coordination in children. However, it is not clear whether learning or intellect has been improved.
Eating extra fish oil during pregnancy and lactation can also improve a baby’s visual development and help reduce the risk of allergies.
8- Can Reduce Liver Fats
The liver processes most of the fat in the body and can affect weight gain. Liver disease is becoming more common, especially non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in the liver.
Fish oil supplements can improve liver function and inflammation, which can help reduce NAFLD symptoms and the amount of fat in the liver.
9- Can Improve The Symptoms Of Depression
It is hoped that depression will become the second leading cause of illness by 2030. Interestingly, people with major depression have lower levels of omega-3s in their blood. Studies show omega-3s and fish oil supplements can improve depression symptoms
Furthermore, some studies have shown that oils rich in EPA help reduce depression symptoms compared to DHA.
10- Can Improve Attention And Hyperactivity In Children
Many behavioral disorders in children, such as Attention Deficit Hyperactivity Disorder (ADHD), include hyperactivity and inattention. Because omega-3s make up a significant proportion of the brain, using them in appropriate amounts can be important in preventing behavioral disorders in early life .
Fish oil supplements can improve perceived hyperactivity, inattention, tantrums and aggression in children. This can be beneficial in early life.
11- Can Help To Prevent The Symptoms Of Mental Retardation
As you get older, your brain slows down and your risk of developing Alzheimer’s increases. People who eat more fish experience a gradual decline in brain function in old age.
However, studies of fish oil supplements in older adults have not provided clear evidence that they can reduce brain function. However, some very small studies have shown that fish oil can improve memory in healthy older adults.
12- Can Improve Asthma Symptoms And Allergy Risk
Asthma, which can cause swelling in the lungs and difficulty breathing, is becoming more common in children. Numerous studies have shown that fish oil can reduce the symptoms of asthma, especially in the first few years of life.
In a survey of about 100,000 people, maternal intake of fish or omega-3s was found to reduce the risk of asthma in children between 24 and 29. In addition, fish oil supplements in pregnant mothers can reduce the risk of allergies in children.
13- Bone Health Can Be Improved
During old age, bones begin to lose essential minerals, making them more likely to break. This can lead to conditions such as osteoporosis and osteoarthritis. Calcium and vitamin D are important for bone health, but some studies suggest that omega-3 fatty acids may also be beneficial.
Bone mineral density (BMD) may improve in people with omega-3 levels and blood levels. However, it is not clear if fish oil supplements improve BMD. Numerous small studies have suggested that fish oil supplements reduce the risk of osteoporosis, which can lead to osteoporosis.