Fish oil has potential health benefits which often go missed or is missed out intentionally due to its source of origin- fish. Apart from this, several misconceptions surrounding fish oil like "it smells like fish" also discourages people from including it in their diet. However, one should know that fish oil is a powerhouse of essential nutrients required for the body to function.
Fish oil is renowned for its rich content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids offer numerous health benefits when consumed as part of a balanced diet.
It is good for the heart
Perhaps the most well-known benefit of fish oil is its positive impact on heart health. Omega-3 fatty acids help lower triglyceride levels, reduce inflammation, decrease blood pressure, and prevent plaque buildup in the arteries. Regular consumption of fish oil is associated with a reduced risk of heart disease, heart attacks, and strokes.
It improves brain function
DHA, a primary component of fish oil, is crucial for brain health and development, particularly in infants and young children. It supports cognitive function, memory, and learning abilities. Pregnant and nursing mothers are often advised to consume fish oil to ensure adequate DHA intake for the developing fetus and breastfeeding infant.
It keeps the eyes healthy
DHA is also essential for maintaining healthy vision, particularly the retina of the eye. Consuming fish oil may help prevent age-related macular degeneration (AMD) and reduce the risk of other eye disorders, such as dry eye syndrome and glaucoma.
Fish oil is elixir for joints and bone
Omega-3 fatty acids possess anti-inflammatory properties, which can alleviate symptoms of inflammatory conditions like rheumatoid arthritis, osteoarthritis, and inflammatory bowel disease (IBD). Regular supplementation with fish oil may reduce joint pain, stiffness, and swelling, improving overall joint function and mobility.
Fish oil nourishes the skin
Omega-3 fatty acids contribute to healthy skin by supporting moisture retention, promoting wound healing, and reducing inflammation associated with skin conditions like eczema, psoriasis, and acne. Incorporating fish oil into your diet or using it topically as a supplement may help improve the overall appearance and texture of your skin.
It is extremely good for mental health
EPA and DHA play a vital role in neurotransmitter function and mood regulation. Studies suggest that fish oil supplementation may help alleviate symptoms of depression, anxiety, and other mood disorders by modulating serotonin and dopamine levels in the brain.
Stop believing these myths around fish oil
All fish oils are equal: Not all fish oil supplements are created equal. Quality can vary depending on factors such as the source of fish, processing methods, and purity. Some low-quality supplements may contain contaminants like mercury or lack sufficient levels of EPA and DHA.Fish oil causes fishy burps: While this can occur with some fish oil supplements, it's often due to poor quality or rancidity. High-quality fish oil supplements undergo molecular distillation to remove impurities and minimize fishy aftertaste.Fish oil thins the blood too much: While omega-3 fatty acids have blood-thinning properties, they typically do not pose a significant risk of excessive bleeding when consumed in recommended doses. However, individuals taking blood-thinning medications should consult with a healthcare professional before adding fish oil to their regimen.Fish oil supplements are harmful: When taken as directed, fish oil supplements are generally safe for most people. However, excessive intake can lead to side effects such as gastrointestinal discomfort, vitamin toxicity, and an increased risk of bleeding in some individuals.You can get enough omega-3s from diet alone: While it's possible to obtain omega-3 fatty acids from dietary sources like fatty fish, nuts, and seeds, many people do not consume enough of these foods to meet their omega-3 needs. Supplements can be a convenient way to ensure an adequate intake.
How to use fish oil for maximum effect
Look for fish oil supplements that are molecularly distilled to remove impurities and ensure purity. Choose products from reputable brands that undergo third-party testing for quality and potency. Consult with a healthcare professional to determine the appropriate dosage of fish oil based on your age, health status, and dietary intake. Dosages typically range from 250 mg to 2,000 mg of combined EPA and DHA per day, depending on individual needs.
To minimize the risk of gastrointestinal discomfort and improve absorption, take fish oil supplements with a meal that contains healthy fats. This can help enhance the bioavailability of omega-3 fatty acids and reduce the likelihood of fishy aftertaste.
Incorporate fish oil supplements into your daily routine for consistent intake. Consistency is key to experiencing the long-term health benefits of omega-3 fatty acids, such as improved heart health, brain function, and joint mobility.
