11 Amazing Health Benefits of Fish oil
In a modern lifestyle everyone cannot manage to take healthy diet which supports everyday health functions. The great way to stay healthy is providing the body with all necessary supplementation either in the form of diet or in the form of supplements formulated in the form of capsules, tablets and liquids.
What is fish oil?
As the name itself indicates fish oil is extracted from the tissues of an oily fish. There are many fishes that are rich in Omgea-3 fatty acids which includes sword fish, salmon, tuna, sardines herring and halibut, mackerel, menhaden, bluefish and trout. Fish oil is an essential fatty acid supplement which offers various health benefits. It can be taken either by eating fish or by taking the supplements containing fish oil. Fish oil is the richest source of omega-3 polyunsaturated fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are very essential for vital body functions.
What are the roles of essential fatty acids in the body?
Human body is made up of cells which requires various nutrients to support health functions. Some of the nutrients are essential fatty acids. Humans cannot synthesize these essential fatty acids and must be obtained through diet. There are two types of essential fatty acids called omega-3 and omega-6. These two fatty acids are considered as building blocks of cell membrane.
Omega-6 fatty acids complements rigidity of the cell membrane and also tend to promote inflammation if taken in higher quantities. Inflammation is a vital self-defense mechanism and essentially balanced by anti-inflammatory agents in the body for better organ health. Omega-3 fatty acids play a role of anti-inflammatory agents to maintain balance. There are two types of important Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA).
EPA and DHA are responsible for maintaining cell membrane flexibility. DHA is a structural element of nerves, brain, and retina cells and EPA shows anti-inflammatory effect by reducing the synthesis of inflammatory cytokines.
Why to take Omega-3 Supplements?
Processed foods, meat and food oils contains high amounts of Omega-6 fatty acids. Consumption of these type of foods leads to accumulation of omega-6 fats in the body leading to inflammation. To counteract the effects of omega-6, body must be supplemented with appropriate quantities of omega-3 fats to maintain equilibrium. As human body cannot synthesize omega-3 it must be taken in the form of supplement.
Fish oil is richest source of omega-3 fatty acids and considered as best supplement for omega-3 fats. Fish oil also contains significant amounts of vitamin E, vitamin A, iron, and calcium.
What are the health benefits of Fish Oil?
Here are the some effective health benefits of Fish oil.
Fish oil decreases the occurrence of cardiovascular diseases including arrhythmias and strokes, heart failure. It also reduces the levels of low density cholesterol (LDL) and increases the levels of high density cholesterol (HDL). By reducing the LDL, it decreases the progress of atherosclerosis. It is considered as heart healthy supplement in the people who had a history of heart disease.
Omega-3 fatty acids like EPA and DHA present in the fish oil plays an important role in brain’s health and neurotransmission. EPA together with DHA helps in regulating overall brain functions like memory, cognition, depression, anxiety etc. EPA increases the blood circulation to the brain and DHA help in releasing neurotransmitters more efficiently and effectively. Omega-3 fatty acids present in the fish oil helps to improve the symptoms of attention deficit hyperactivity disorder in children. So fish oil is considered as brain food as it helps in get rid of most of the irregularities associated with the brain.
Incorporating right amount of supplements in to daily diet is very essential for the pregnant women and fetal development. As omega- fatty acids are considered as building blocks of eyes and nerves, supplementing right amount of fish oil in pregnant women helps in improving eye coordination in infants. Fish oil helps in preventing pre-mature delivery and miscarriage. It reduces the complications during labor. Omega-3 fatty acids present in the fish oil helps to repair the cell membrane and helps to prevent skin elasticity. For mothers, it supports healthy heart and improves flexibility of joints. Please consult your physician before taking this supplement.
Skin outer most layer is called as epidermis which acts as a barrier that allows moisture and nutrients flow in and out of skin. As we age, epidermis losses its capacity to hold water in it leading to skin dryness and wrinkles. Omega-3 fatty acids present in the fish oil increases the water holding capacity of the skin leaving in soft, supple healthier looking skin. Because of its anti-inflammatory and wound healing property fish oil counteracts the effects of ultra violet radiation there by protecting the skin from sun damage. Fish oil also increases the viability of the skin cells by lowering the damage of DNA. All these positive effects of fish oil promotes anti-aging.
Significant quantities of fish oil provides lubricating effects on eye and helps in the treatment of eye disorders like dry eye syndrome. Taking fish oil supplement once in a week reduces the risk of age related macular generations and vision related disorders. Vitamin A present in the fish oil helps to improve the eye vision.
Immunity is the body defense mechanism that prevents entry of unwanted foreign bodies into the body. DHA present in the fish oil helps to boost the immunity by stimulating the white blood cells, which fights against the infection. Omega-3 fatty acids present in the fish oil helps in maintaining the balance between good and bad eicosanoids which mediates inflammation.
Fish oil helps in lowering the body fat by balancing the ratio between good and bad fats. Omega-3 fatty acids accelerates fat burning and reduces the amount of triglyceride activity in the body. When the sugar levels in the blood are high, the body produces insulin which promotes fat storage. Fish oil reduces the blood sugar levels and increases the insulin sensitivity results in less fat storage.
Hair needs essential nutrients to preserve its beauty. Fish oil locks the moisture in your hair and nourishes the hair follicles leaving soft, shiny, and lustrous hair. Fish oil lubricates your scalp and helps in preventing dandruff and itchy scalp.
Omega-3 fatty acids present in the fish oil reduces the insulin resistance in diabetic patients. It prevents pre-diabetes advancing into type 2 diabetes. Fish oil reduces the risk of cardiovascular disorders by reducing the triglyceride levels in diabetic patients.
Calcium is very essential mineral to make the bones strong and healthy. Fish oil promotes bone health by increasing calcium absorption by the body and helps in treatment of low bone mineral density in menopausal women.
Fish oil supplements helps in the treatment of several types of arthritis. It reduces the joint stiffness and improves flexibility in the joints and also helps to control some symptoms of osteoarthritis. Anti-inflammatory effect of Omega-3 fatty acids helps to reduce the inflammation in the joints. Here are some home remedies for arthritis
How to find the best fish oil supplement?
Before taking the fish oil it’s better to know the nutritional value of it. For better safety, before selecting right fish oil we should consider its DHA/EPA ratio, processing method, and oil source and food safety certifications.
Large predatory fishes contains high levels of fish oil. Along with the beneficial fish oil fat stores of these fishes also contains some toxins. So FDA limits the use of certain types of fish because of presence of mercury, lead, PCB, arsenic and cadmium in their fat stores which are toxic to the human body.
How much dose do I need to take?
Dose of the fish oil usually measured based on the Omega-3 fatty acids concentration and condition need to be treated. FDA recommends the safety dose of 3000mg (3gm) of Omega-3 fatty acids per day.
For safety reasons it’s better to consult your physician before taking fish oil supplement as it is allergic to some people.
Eat well and stay healthy!