A very essential nutrient your body requires is omega-3 fatty acids. You cannot produce it in your body, so you need to consume it through foods that are rich in omega-3. A straightforward way you can supply your body with omega-3 is through fish oil. Fatty fishes contain adequate amounts of omega-3 in them. So, aren’t you eagerly wanting to know the omega 3 fish oil benefits? Well, then scroll down, and you’ll know it all here!
What Is Fish Oil?
Before you get to know the omega 3 fish oil benefits, it would be best if you knew everything about fish oil.
Usually, you get the fish oil from the tissues of the fish that are fat and oily. Some fishes that are rich in fish oil include – salmon, mackerel, tuna, herring, and anchovies. But when it comes to cod, you get the beneficial oil from its liver. That’s why it is called cod liver oil.
According to the World Health Organization (WHO), you should consume about one or two portions of fatty fish in one week. That’s because the omega 3 fish oil benefits are vast and endless. By supplying your body with the correct omega-3 dosage, you can keep a lot of health problems away from you.
But if you are allergic to fish or don’t like eating them, consuming some of the fish oil supplements can be of fair use to you.
The fish oil you eat from the oily fishes, you’re supplying your body with about 30% omega-3 fatty acids and 70% of other fats and vitamins. The vitamins fish oil contains vitamins D and A.
You may keep an essential key point in mind when looking for foods high in omega 3. That’s because the omega-3 content present in fish oil is much higher and more beneficial than the omega-3 plant sources.
Omega-3 are of three types. Which are:
- Eicosapentaenoic Acid (EPA)
- docosahexaenoic acid (DHA)
- alpha-linolenic acid (ALA)
You must keep in mind that the plant sources of omega-3 contain large amounts of ALA, while fish oil contains more amounts of DHA and EPA.
Even though you need some amounts of ALA, the benefits of DHA and EPA are higher for your health.
You need to consume omega 3 fatty acids foods because, in the West, the diet lacks the supply of omega-3. And your body is getting more amounts of omega-6 fatty acids rather than omega-3. So, you should start balancing the ratio by consuming foods high in omega 3 and keep yourself away from health problems.
Omega 3 Fish Oil Benefits
Aren’t you eager to know all the omega 3 fish oil benefits? Well, here have curated all the vital fish oil benefits for skin, hair, and overall health. So, scroll down to know some excellent health benefits of fish oil and what wonders it does to your health.
Here are the following omega 3 fish oil benefits on health:
Keeps Heart Healthy
One of the most common health problems that are increasing in the entire world is heart illnesses. Numerous studies support the consumption of fish to lower the risk of heart problems. You will find numerous factors to support the cardiovascular disease flare. Below you will find the omega 3 fish oil benefits that can keep you away from heart issues:
Controls Cholesterol levels
You can increase the levels of good cholesterol in your body by consuming fish oil. But there are no evident studies that show you can reduce the level of LDL or bad cholesterol in your blood.
Lowers Triglycerides Levels
You can lower the levels of triglycerides by almost 15 to 30% by consuming fish oil.
Keeps Blood pressure Levels Normal
If you have high blood pressure, you have higher chances of having heart problems. So, you must keep your blood pressure levels regular and in control. It is seen that when you consume small amounts of fish oil, the blood pressure levels lower.
Prevents Plaque Formation
Do you know what is plaque? Well, it is a condition in which your arteries to get hard and stiff. So, fish oil can help treat arterial plaques and stabilize them.
Arrhythmias is a condition when you have an abnormal heartbeat, which can increase the risks of heart attacks. So, you can reduce the chances of fatal arrhythmias by having fish oil.
You can indeed improve your heart condition and lower the risk of having heart problems. But there is no proper study showing that fish oil supplements can curb the chances of strokes and heart attacks.
Treats Specific Mental Illnesses
The fish oil benefits for men and women in treating mental disorders are significant and useful. You must know that 60% of your brain is fat and most of it is the omega-3 fat. So, it’s imperative in treating and keeping your brain function normal.
More so, in a few studies, it is seen that people with lower amounts of omega-3 fatty acids tend to get mental illnesses. So, a study concluded that you can improve and prevent any mental problems by consuming fish oil supplements. For instance, you can decrease the risk of a psychotic disorder by having fish oil.
On the other hand, you must know the right omega-3 dosage before you consume them. That’s because you might increase the chances of bipolar disorder and schizophrenia.
Helps in Weight Loss
When you have a body mass index or BMI of more than 30, then you can consider yourself obese. In the entire world, more than 39% of the adults are overweight, and around 13% of them are obese. You’ll find them increasing rapidly in the US too.
You can increase the chances of many health problems when you are overweight or obese. Some of which are cancer, heart problems, and type 2 diabetes.
Fish oil benefits for men and women are significant when it comes to reducing the chances of heart illnesses. Moreover, you can reduce your body weight by consuming fish oil and also trying out some exercises. A combination of both will help you with weight loss drastically.
Keeps Eye Healthy
Fish oil benefits for men and women are influential in the case of eyes. That’s because to keep your eyes healthy, you need to consume foods high in omega 3. Research shows that when you don’t supply your body with the right amount of omega-3, you may increase the chances of eye problems.
More so, you must know that when you age, your eye health starts to decline. All of which can lead to age-related macular degeneration (AMD). So, it would be best if you consume omega 3 fatty acids foods to keep your eye in good health.
Your immune system treats injuries and infections by inflammation. But when you have a chronic inflammation, your body can come in for critical problems like heart problems, depression, diabetes, and obesity.
So, you should make an honest effort in reducing inflammation to treat numerous health problems. Fish oil possesses anti-inflammatory properties, which helps you in treating chronic inflammation in the body.
For instance, people who are obese and stressed can consume fish oil to reduce gene expression and production of the molecules known as cytokines.
Also, you can curb stiffness and joint pain by consuming fish oil. Moreover, people who are on medicines relating to rheumatoid arthritis can treat themselves by consuming fish oil.
IBD or inflammatory bowel disease is also because you get inflammation. Although there is no significant study that proves fish oil to reduce IBD, you can always consume smalls amounts of foods high in omega-3 to reduce inflammation of any kind.
Keeps Skin Healthy
Omega-3 benefits skin primarily and very effectively. The largest organ in your body is the skin, and it has lots of omega-3 fatty acids present in it.
But your skin starts to decline when it is exposed to pollutants, UV rays of the sun, use of chemicals, and due to age.
So, you can supply your body with the amounts of omega-3 fatty acids it starts losing due to numerous factors by consuming fish oil. You may also go ahead and treat dermatitis and psoriasis through fish oil consumption.
Might Help in Early Life and Pregnancy
You must know that omega-3 is essential for development and early growth. So, you should provide your body with the right amounts of omega-3 during pregnancy and when breastfeeding.
Studies show that when mothers supply the right amount of fish oil to their fetus, they tend to have perfect coordination in their hand and eye. But the studies in case of an increase in IQ level or learning level is still unclear.
And you must consult your doctor if you’re thinking about taking fish oil supplements. That’s because the supplements of fish oil might increase the chances of allergies and other visual development in the child.
Helps in Reducing Liver Fat
The more you gain weight, your chances of fatty liver increases. Most of your body fat settles in your liver. One of the liver problems that is increasing rapidly is a non-alcoholic fatty liver disease (NAFLD). In this case, your body stores the fat in the liver, thus making it fatty.
Fish oil can help you improve inflammation and liver functioning. That can lower the accumulation of fat on your liver.
Reduces Depression Symptoms
Researchers say the second largest form of health problem by the year 2030, is going to be depression. However, an interesting fact about depression is that people who have low levels of omega-3 fatty acids in their bodies increase their chances of depression.
Consequently, you can improve your depression by consuming fish oil and supplying your body with correct amounts of omega-3 fatty acids.
Further research shows that when you consume more EPA than DHA omega-3 you will overcome depression faster.
Improves Hyperactivity and Inattentiveness in Children
One of the numerous disorders in behavior children have is attention deficit hyperactivity disorder (ADHD). When children get this kind of a disorder, they tend to be inattentive and hyperactive.
You already know well that omega-3 fatty acids can be helpful for your brain functioning, so you can consume fish oil to treat this disorder in children too. More so, why not supply your children with the right amounts of omega-3 to avoid any kind of brain dysfunction.
Also, studies show you can reduce levels of aggression, inattention, impulsiveness, and more by giving them the correct omega-3 dosage.
Might Curb the Chances of Alzheimer’s
When you put up on age, the brain functioning slows down and increases the chances of Alzheimer’s. You will notice people who consume good amounts of fish and omega 3 fatty acids foods tend to have a lower chance of brain decline. Although no evidence study shows fish oil supplements help reduce the risk of Alzheimer’s. But you can always supply your body with fish and foods that are rich in omega-3 fatty acids.
Improves Symptoms of Allergies and Asthma Risk
You can get asthma when your lungs swell up, further leading to breath shortness. It is a common health problem that happens in infants and older adults.
But it is seen that omega 3 fish oil benefits young children by reducing the chances of having asthma since childhood.
A study done on 100,000 participants showed that the pregnant mother’s intake of omega-3 was low that increased the chances of asthma in the fetus by a whopping 29%.
Even more, you can reduce the chances of having allergies in younglings by consuming the correct omega-3 dosage.
Now, don’t you enough reasons to supply your body with omega-3 fatty acids? The fish oil benefits for men and women are vast and significant. So, you need to provide this to your body to keep yourself away from any health problems.
But always remember to consume omega-3 through foods and fishes. If you like it vegan or you’re allergic to fish, go ahead and consume the plant sources of omega-3. However, always remember to have them in moderate amounts to keep away from the omega-3 side effects. And if you still think of supplementing yourself with fish oil or omega-3 supplements, remember to consult your doctor.