Fish oil has been traditionally considered a health supplement. It is also popular for being a rich and for some, the only source of omega 3 fatty acids and taken by individuals who do not get enough omega 3 fatty acids in their foods. So all the benefits of omega 3 come in added with fish oil. One of the benefits of fish oil is that it is inexpensive and common source of omega 3 fatty acids. For individuals not into seafood, fish oil is an excellent alternative.
Fish oil is made from tissues of oily fish. Fish oil supplement is prepared from the fats of the fishes. The fishes include salmon, mackerel, sardines and the popular cod. It could also be the liver. Cod oil is has been quite popular amongst generations who have used them and passed on the same to the next. All the various fish oils are quite rich in omega 3 fatty acids which is obvious.
It is recommended to consume not more than 1000 milligrams of EPA and not more than 500 milligrams of DHA. Too much of anything is never considered good. The World Health Organization has recommended 300 to 500 milligrams of EPA and DHA daily. Fish oil naturally comes into picture as it is a product of omega 3 obtained from fishes and 3 grams of fish oil has been considered safe.
Fish oil provides us with many essential nutrients apart from omega 3 fatty acids. It also contains vitamin A, vitamin D. Bone health, the regulation of hormone, blood pressure control is taken care by vitamin D.
There are many benefits of fish oil. Let us take a look at some of them:
- Fish oil is considered good for heath’s health, though are no evidences to prove the same. Many factors that risk heart disease can be reduced with the intake of fish oil.
- An increase in the levels of High Density Lipoprotein (HDL) can be found with the intake of fish oil. HDL has been traditionally considered a good cholesterol. HDL transports cholesterol to the liver that would be flushed from the body. By getting rid of the excess cholesterol, they won’t make their way into the arteries.
- Fish oil lowers the fat in your blood. Excess fat in the blood can create risks for heart diseases.
- Fish oil helps in reducing blood pressure for individuals with high blood pressure.
- Fish oil may prevent the formation of plaques that happen in the arteries, which when formed, harden and create health concerns.
- When heart rhythms are not normal, it can cause heart attacks in some cases.
More than half of the brain is made up of fat, about 60 percent. A good amount of the fat is made up of omega 3 fatty acid and therefore, for the brain to function normally, omega 3 is a must. It has been observed that those who are afflicted with mental disorders, have in them lower levels of omega 3s. Fish oil supplements helps in keeping mental disorders and other concerns at bay. It may also decrease some symptoms of schizophrenia and bipolar disorder. One of the many benefits of fish oil, this is certainly a good news for those who are regular with their intake of omega 3s like fish oil.
A fast paced life has made us compromise with nutritious food and we tend to miss out some essential ones and gain in some unnecessary ones. This has seen a gain in obesity amongst us, in different regions and individuals of all ages. With obesity comes a significant risk of other diseases that includes heart diseases, diabetes and cancer too. Well, one of the benefits of fish oil involves a drop in risk factors for heart disease in obese people. It is also said that it helps in weight loss to some extent.
Omega 3 fatty acids can be categorised as ALA, EPA and DHA. By lessening inflammation through various means, EPA and DHA help defend bones against osteoporosis, which is caused when body loses more bone or when it makes less bone. This results in broken bones. EPA and DHA lower the inflammation. Calcium and vitamin D have been recommended for healthy bones with the inclusion of omega 3 fatty acids. Fish oil being a good source of omega 3 can be used to stop bones from losing minerals.
Decrease allergy risks:
Benefits of fish oil are best known for curing allergy in country side of eastern countries. Some studies have indicated that fish oil may symptoms of asthma and allergies. Asthma causes swelling in lungs and creates difficulty in breathing.
Helps against mental decline:
Ageing slows down the various functions of brain and sometimes brings in the risk of Alzheimer’s disease. It is said that people who eat more fish face a reduced decline in functions of brain in old age. Fish oil being rich in omega 3 may help to improve memory in older people.
Fights autoimmune diseases:
In individuals with autoimmune diseases, their immune system start deviating from general behaviour and the response becomes abnormal. The immune system will destroy the cells that are considered healthy in the body. Omega 3 fatty acids sources like fish oil are known to fight some autoimmune diseases.
Depression and anxiety:
Depression and anxiety is a major concern that affects many throughout the globe. There are many factors for same like work schedules, deadlines etc. Depression is soothed as one of the benefits of fish oil, owing to the fatty acids it has. It has been observed that people with depression have lower levels of omega 3. A supplement of fish oil and omega 3 helps in improving symptoms of depression. EPA in particular is said to be more helpful than DHA in avoiding symptoms of depression.
Most of the fat is processed in liver. The concentration of fat in the liver causes a disease like NAFLD. It is known fact that omega 3 or its sources like fish oil improves liver function and helps in avoiding symptoms of NAFLD. It is to be noted that those who consume alcohol excessively may suffer side effects if they also consume fish oil.
Pregnancy and early life:
For early growth and development, omega 3 are very important. Pregnant mothers should have adequate intake of omega 3. Fish oil supplements help pregnant
Pain and stiffness creates a lot of issues in our daily lives. It has been observed that one of the many benefits of fish oil may include a natural remedy for arthritis and pain in the joints. Anti-inflammatory properties in fish help in dealing with arthritis.
Fish oil helps in vision improvement. They avoid macular degeneration that is caused when the central portion of the retina deteriorates. This central portion is called macula and it is known to focus the central vision in the eye and helps us in our day to day life in many critical activities like reading a book or driving a bike.
Fish oil contain EPA and DHA. Our skin produces a lot of oil. EPA helps in managing the production of oil in skin.
EPA is said to help against ageing of skin.
EPA also take cares of acne as it plays a role in managing oil production as discussed earlier. Acne is a skin issue that is caused when hair follicles are blocked with oil from the skin and other impurities.
Dehydrated skin generates more oil which as we know is considered a good ground for rashes and acnes. EPA controls the hydration of the skin and hence fish oil is can be considered good to reduce acnes on skin surface. The fatty acids within the fish oil provide hydration to the skin.
Fish oil intake is helpful for maintaining healthier cholesterol ratios.
Cholesterol are of two types, one is the HDL (High Density lipoprotein) and the second one is LDL (Low density cholesterol). The good cholesterol that is the HDL, protects against heart disease by flushing out bad cholesterol out of the blood and therefore preventing its build up in the arteries.
LDL levels should not cross 100mg/dl for a healthy heart.
Usage of fish oil by individuals is likely to help them stay away from bad cholesterol and keeping their hearts at lesser risk of any attacks.
Possibility of prevention of cancer:
Many individuals are affected by cancer which is caused by many factors. Omega 3 fatty acid rich products like fish oil are said to reduce the risk of certain cancers like colon cancer in men and breast cancer in women. Cancer prevention is drawn by the other health benefits of fish oil. Individuals who have been including them for many years are at a lesser risk of cancer.
Side effects of fish oil:
Fish oil may interfere with some medications.
There are fish oil side effects, some, not so severe. There may be a mild skin rash, back pain or a stomach that is upset. There is also a possibility of bad taste in the mouth and increased risk of bleeding.
If fish oil side effects are severe, then it is highly advised to consult a doctor. Chest pain, body aches, difficulty in breathing, a swelling in the throat or a heartbeat that is not common could worsen over time and should not be taken lightly.
Those who regularly take alcohol but have also started consuming fish oil supplements may suffer some severe side effects. It is not advisable to be in two boats at the same time, with regards to consumption of alcohol and fish oil. Alcohol is known to increase a type of fat in the blood that would create unfavourable conditions in the body.
Diabetics are not advised to be on supplements of fish oil. More than required amount of DHA in young ones and small children is not advisable. Those who suffer from fish allergies, needless ti say, should avoid fish oil at all times, as fish oil will contain omega 3 in them.
Another common fish oil side effects relates to the fish oil and body odour. Those who regularly use fish oil, may find a sweat that smells foul and body oil that smell bad. Many users, due to the foul smell may simply stop using fish oil. . Some individuals also complain of bad breath. Generally unpurified fish oil is the main source that contains the foul smell.
Fish oil may worsen the conditions of liver disease and diabetes.
It is advised that individuals who conditions where the heart receives insufficient blood flow – like congestive heart failure, should exchange suggestions from a doctor. The same is also applicable to those who are into insulins and those who are prone to injuries easily.
Fish oil and hair:
As per a study, fish oil is friendly to hair and may improve quality of the hair. Fish oil contains polyunsaturated fatty acids that may reduce the risk of hair loss. Benefits of fish oil take a special mention in enhancing the hair health.
Another study claims that omega 3 fatty acids have in them properties that help skin protection against the sun. Fish oil which is a source of omega 3 fatty acid would also contain the same beneficial properties. A skin condition called psoriasis can be treated with fish oil as it has been observed to be quite effective.
It might have been difficult earlier to get hold of fish oil as they were not produced on a large scale and not known to many. But with increase in knowledge sharing fish oil is gaining popularity and has been included in text books too, to make everyone aware of the benefits of fish oil. Available everywhere due to good demand, we should not lose sight of this small but handy stuff that sometimes we tend to ignore.