You might have heard of fish oil as it is one of the most widely consumed supplements. Rich in omega-3 fatty acid, fish oil is extremely crucial for your health. If you are not a regular consumer of fish, taking fish oil supplements can benefit you.
In this article, we have listed 10 benefits of consuming fish oil tablets, for your health. But first, let’s understand what fish oil is.
What is fish oil?
Fish oil is basically the fat or oil which is obtained from fish tissues. Oily fishes such as tuna, mackerel, herring, and anchovies are good sources of fish oil. It can also be produced from the liver of some fishes. Omega-3 fatty acids in fishes are highly beneficial and help protect you against various ailments.
The key omega-3s in fish oil are DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). It is very crucial to get your daily dose of omega-3s as the western diet often replaces quite a lot of omega-3s with other types of fats such as omega-6s. This distorted ratio of fatty acids can lead to the development of multiple diseases.
Benefits of fish oil
- Good for heart health
With the number of heart patients constantly rising worldwide, it has become important to take care of your heart’s health. There are multiple studies stating that individuals who consume a lot of ish have a reduced risk of developing heart diseases. Fish oil supplements are good for especially those who do not consume fish. Fish oil helps in increasing the levels of HDL, i.e. good cholesterol, and also reduces LDL (bad) cholesterol levels. It can also bring down the triglycerides level by around 15-30% and reduce blood pressure in hypertension patients.
- Helps with weight loss
Obesity is a common issue that many people across the world are facing today. It leads to the development of multiple diseases such as diabetes, cancer, and heart diseases. Fish oil supplements help in enhancing your heart health and overall body composition as well, in obese individuals. There are various studies that suggest that the consumption of fish oil supplements can also help with weight loss when combined with the right diet and regular workouts.
- Good for your eyes
Your brain needs omega-3s to function properly and so do your eyes. People, who are omega-3-deficient, have a greater risk of developing eye diseases. As and when you age, your eye health starts declining, leading to age-related macular degeneration, also called AMD. there are some studies showing that the regular consumption of fish oil can enhance eye health and improve vision in those affected by AMD.
- Good for your skin
Who doesn’t want healthy-looking skin with no flaws? Well, through regular consumption of omega-3s, it might be possible. Fish oil supplements have shown positive effects on your skin under various studies. These help in treating certain skin disorders such as psoriasis and dermatitis.
- Can be helpful in reducing liver fat
The liver is one of the most crucial organs of your body. It helps in processing the majority of fat and can play a vital role in weight gain. Liver diseases have become an increasingly common concern these days, especially, non-alcoholic fatty liver disease. Under this condition, the fat gets accumulated in one’s liver. Fish oil is said to reduce inflammation and liver function which can provide relief in this liver disease.
- Can enhance bone health
Stronger bones are essential for a stronger you. When bones lose their vital minerals, they are more prone to breaking. This can lead to osteoarthritis and osteoporosis. Though calcium and vitamin D are suggested for building stronger bones, there are some studies suggesting that omega-3 fatty acids can be good for your bone health. Regular consumption of omega-3s can help in boosting bone mineral density.
- Can reduce inflammation
Fish oil has anti-inflammatory properties and can help in reducing inflammation. Chronic inflammation leads to serious health issues such as diabetes, heart diseases, obesity, and even depression. Reducing inflammation can actually help in reducing the symptoms of these diseases and fish oil helps here. It also helps in reducing inflammation in joints, leading to reduced joint pain and stiffness.
If you do not consume oil fishes, it might be the best option to consume fish oil supplements as they fuel you with the required dose of omega-3 fatty acids. When you’re buying one for yourself, keep in consideration the following factors:
- EPA & DHA levels: Choose a supplement that offers at least 300mg of DHA & EPA with each serving.
- Concentration: If you choose a 100mg fish oil, make sure that the DHA & EPA concentration is at least 500mg per serving.
- Form: There are many forms in which these supplements can be available- triglycerides, ethyl esters, free fatty acids, reformed triglycerides, and phospholipids. Except for ethyl esters, you can choose any as the former isn’t digested well by your body.
- Newness: Omega-3 fatty acids can oxidize and this can make them rotten. So choose one that has got an antioxidant like vitamin E in it. Also, make sure that you keep it away from the light.
- Purity: It is extremely important to make note of the purity that the supplement is offering you as not all fish oil supplements contain pure content. Choose one that has got a purity certificate from a reliable third-party lab.