8 benefits of fish oil

Fish oils have been one of the most popular supplements in the nutritional supplement industry for many years. But, although its name is not too attractive, the benefits of fish oil make it worth a try, since it helps both general health and athletic performance.

Fish oils are a natural source of omega-3 fatty acids, which are the most beneficial for our health. So much so, that fish oil supplements have become an increasingly popular alternative to oily fish, as it can sometimes be difficult to consume the right amount of fish through diet.

What is fish oil?

Fats come in many forms, but surely you already know the terms "saturated fat" and "unsaturated fat", also known as "bad fats" and "good fats" respectively.

Well, the most common forms of unsaturated fats (good fats) are omega-3 and omega-6 fatty acids, depending on their chemical structure. The omega-3 fatty acids are most beneficial to the health of the heart and the brain. Fatty fish and derived fish oil supplements are good sources of omega-3 fatty acids; specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Many of the major health organizations recommend taking 1 to 2 servings of fatty fish per week to maintain beneficial fatty acid levels.

But despite health advice, many of us don't eat fish on a regular basis like tuna, salmon, herring, anchovies, and mackerel, and that's where fish oil supplements come in.

Vegans cannot eat oily fish either, but they can turn to vegan omega-3s to avoid possible deficiencies.

8 benefits of fish oil

Fats play many roles in maintaining our health, but the intake of healthy fats should predominate in our diet. Although a low-fat diet can help reduce calorie intake, it is necessary to maintain adequate levels of fat for the absorption of 4 crucial vitamins: A, D, E, and K.

Next, we will converse some of the benefits of fish oil.

May improve cholesterol

Omega-3 fatty barbed supplementation has been linked to an improvement in total cholesterol and HDL (or “good” cholesterol), as well as a reduction in triglycerides and LDL (“bad”) cholesterol. ² It has also been linked to improving blood cholesterol levels with the prevention of heart disease.

 

It May help reduce high blood pressure

Studies have shown that consumption of omega-3 fatty acids has been linked to slight decreases in blood pressure.² High blood pressure can cause many heart-related health problems. Improving cholesterol levels and lowering blood pressure help maintain a healthy heart.

It May help prevent cardiac arrhythmias

Another very important benefit of fish oil is related to the heart rate.

Cardiac arrhythmias, or changes in the normal heartbeat pattern, can be harmful and even deadly. Several studies have shown that fish oils and omega-3 fatty acids can have a strong impact on preventing these problems.

May reduce inflammation

The effect of fish oil on heart health has been so well researched that researchers have also discovered a link between fish oil and inflammation. One study in certain showed that fish oil helped reduce symptoms of heart disease. redness better than flaxseed oil, which is also high in omega-3 fatty acids.

May support brain development and cognition

Fish oil (specifically DHA) is often included in prenatal supplements, as it has been linked to healthy brain development during pregnancy. 4  Other studies have investigated the possible effects of fish oil on brain health and the aging process, but although the results are relatively inconclusive at the moment, benefits such as dementia are expected to be found.

May contribute to skin health

A recent study has been conducted on the effect of fish oil supplementation to prevent skin damage caused by air pollution. Fish oil supports the absorption of fat-soluble vitamins such as vitamin D and vitamin A (both related to skin health) and, in combination with its anti-inflammatory properties make skin health a promising area of ​​study.

May support mood and mental health

The Mediterranean diet is known for its healthy oils from fish and other food springs. One study showed progress in mood when following the Mediterranean diet, which has led to more studies on fish oil and depression. Although another training has not shown a direct parallel, there is still hope for the future.

May contribute to eye health

Like brain development, eye development in babies has been linked to maternal intake of omega-3 fatty acids. This benefit has not been shown to improve eye health in adulthood. However, our eyes have high concentrations of omega-3 fatty acids and supplementation can maintain their levels.

Fish oil dosage

The World Health Organization recommends taking between 200-500 mg of fish oil a day in supplement form, but it is important that at At least 300 mg come from DHA.

It is also important to consult the appropriate dosage with your doctor or pharmacist, as fish oil can interact with other medications.

conclusion

The many health benefits related to fish oil make it a beneficial supplement for anyone. Whether you want to prevent disease or improve your overall health, the benefits of fish oil supplements can help you achieve your health goals.