Fish oils rich in Omega-3 fatty acids plays an important role in the proper functioning of our body and mind. They not only help in reducing inflammation but can also help in reducing the risks associated with chronic ailments such as cancer, heart disease, arthritis, etc. Fishes such as mackerel, salmon, lake trout, sardines, herrings, albacore tuna, etc contain fish oil that is rich in Omega-3 fatty acids.
Do check out this article for information on how fish oil helps skin.
Health Benefits of Fish Oil
Deficiency of Omega-3 fatty acids in the womb can cause nerve and vision problems in infants. It’s deficiency can give rise to many harmful symptoms such as poor memory, extreme tiredness, depression and mood swings, etc.
Listed below are some of the Health Benefits of Fish Oil –
- Reduces Pain and Inflammation: Fish oils reduce the production and effectiveness of various prostaglandins thereby reducing inflammation. Prostaglandins are hormone-like chemical messengers that activate inflammatory response by damaging tissues and blood vessels. In the case of ulcerative colitis, fish oil can prevent the deposition of leukotriene in the colon. Leukotriene can be responsible for the effects of inflammatory response
- Improved Cardiovascular Health: Omega-3 fatty acids can help in reducing cholesterol, bad LDLs, triglycerides, blood pressure, etc. and in improving HDL (high-density lipoprotein – good) cholesterol thus improving the overall health of the heart and increasing life expectancy. Studies have shown that regular eating of fish oils like salmon, etc. can decrease the risk associated with angina, heart attack, irregular heart rhythm, etc
- Treats Alzheimer’s Disease: Essential fatty acids have been found effective in treating Alzheimer’s disease based on a study conducted at Louisiana State University. The essential fatty acid such as DHA found in cold-water fish can play a vital role in preventing the development of Alzheimer’s disease by cutting the brain plaques
- Good Eye Sight: Regular eating of fish oil containing an important source of DHA (docosahexaenoic acid) has been found effective in treating 2 serious eye ailments. These are age-related blindness known as macular degeneration and dry eye syndrome. “The risk for [age-related macular degeneration] was significantly decreased for the highest versus the lowest quintiles of total [omega-3 fatty acids] intake,” says researcher John Paul SanGiovanni, one who has contributed to the Association for Research in Vision and Ophthalmology (ARVO)
- Reduces Mood Swings: In bipolar disorder, people suffer from periods of severe mood swings. Cell membranes in the brain are partly made of Omega-3 fatty acids. Experts suggest that increasing the intake of Omega-3 through diet can make it easier for the serotonin to transfer messages in the brain. This helps in enhancing mood and curing depression
Consuming fish oil can help reduce the risk of heart diseases, high cholesterol, diabetes, Alzheimer’s disease, macular degeneration, eye disorders, arthritis, acne, cancer, AHDH, etc. It also helps in weight loss, pregnancy, skincare, fertility, hair growth, etc.
Nutrients in fish oil
- Fish Oil Vitamins include Vitamin A and Vitamin D. Many fish oil supplements contain added Vitamin E, which is believed improve the efficiency of fish oil.
- Omega – 3 Fatty Acids in fish oil are the main reason for the multiple benefits of fish oil.
How Omega – 3 works?
Both Omega – 6 and Omega – 3 fatty acids are important for our body. But it is crucial that the ratio of Omega – 6 to Omega – 3 be between 3:1 and 1:1. That is, for every 3 parts of Omega – 6 you consume, you should consume 1 to 3 parts of Omega – 3.
The reason for the high incidence of all the lifestyle diseases these days is that the ratio of Omega – 6 to Omega – 3 is as high as 16:1 for the average person.
To stay healthy, we need to reduce the intake of Omega – 6 and increase the intake of Omega – 3. We get Omega – 6 through foods like vegetable oils, processed foods, and fast foods. If we cut back on such foods, Omega – 6 levels will decrease.
The problem is that, over the years, due to the mass production of foods, the quantity of Omega – 3 in our food has greatly decreased. Also, some foods which give Omega – 3 have a lot of calories, walnuts for example.
Sources of Omega – 3
Fish is the best source of Omega – 3. The most common fish used for obtaining fish oil are herring, albacore tuna, mackerel, lake trout, salmon, and sardines.
But you have to eat a huge amount of fish to get the required amount of Omega – 3. In this scenario, it can be said that fish oil supplements are the best alternative.
Fish oil Supplements
Fish oil supplements have a high concentration of Omega – 3. Manufacturers isolate Omega – 3 from and make it available in the form of soft gel, liquid, capsule, tablet, pill, etc.
Precautions while taking fish oil supplements
- Do not take more than suggested dosage.
- Check whether standards have been maintained in production.
- It is advisable to check with doctor before starting.
- It is believed that taking Vitamin E supplements along with fish oil will increase benefits.
While taking fish oil, one should be cautious of the purity of fish oil. In addition, excess doses of fish oil can lead to allergies and other side effects. Consultation with a doctor is always advisable before taking fish oil.