Fish Oil and Omega-3 Oils: Benefits, Food, And Risks
Omega-3 fatty oils provide numerous health benefits and eating rich foods such as fatty fish like herring, tuna, and anchovies is the best way to get them. If you're someone who doesn't get the recommended twice-weekly portion of fatty fish, omega-3 vitamin supplements can help you.
Benefits of fish oil and omega-3
Fish oil is rich in omega-3 fatty acids, which are very important for your health. They offer many different health benefits, such as improving heart health, eye health, memory, and arthritis.
1. Benefits heart health
Studies have shown that people who eat a lot of fish or fish oil tend to have much lower rates of heart disease. Omega-3 has been linked to reducing the risk factors that can cause heart disease.
Fish oil can help heart health as it:
- Increases good cholesterol levels although there is no evidence that it reduces bad cholesterol levels.
- Reduces harmful triglycerides by about 15-30%.
- Helps reduce blood pressure in people with high levels.
- Reduces the cases of irregular heartbeat, which can cause heart attacks in some cases, for people at risk.
- Improves heart health post-heart attack according to a study
2. Helps lose weight
Studies have shown the ability of fish oil supplements in aiding weight loss by reducing fat and improving metabolism. Improved heart health when coupled with a healthy diet and exercise also helps in losing weight.
Another study showed the role of fish oil supplements, when combined with exercise and bodybuilding, helps stimulate the consumption of fatty acids to produce energy in adults. For those watching their diet, omega-3 vitamin supplements can help fill in your nutrient gap.
3. Supports eye healthOur eyes rely on omega-3 fats. People who do not get enough omega-3 have a higher risk of developing eye diseases. Moreover, eye health begins to decline with age, which can lead to age-related macular degeneration (AMD). Studies have indicated the ability of omega-3 contained in fish oil to help slow the progression of advanced macular degeneration.
4. Improving working memory in healthy adultsStudies have also reported that taking omega-3 fatty acids can help improve working memory in healthy adults. According to the study, supplements rich in fish oil may help increase and promote the storage and release of dopamine on which memory depends. However, another study has suggested that high levels of omega-3 might not prevent cognitive decline in older women with menopause. While eating fish has many benefits, it can also have some harmful effects. Children and pregnant women who should have lower amounts of fish can take omega-3 vitamin supplements to meet their daily dietary requirements.
5. Helps in the treatment of some mental disordersYour brain is made up of about 60% fat, and a lot of that fat is omega-3 fatty acids. As such, omega-3 is essential for normal brain function. Interestingly, research has suggested that fish oil supplements rich in omega-3 can reduce the cognitive strikes associated with Alzheimer's disease. Another study found that adults who ate fish oil had a lower cognitive decline and brain tissue atrophy than others even if they didn't have Alzheimer's disease.
6. Reduces arthritisInflammation is essentially the immune system's way of fighting infections and treating infections. Fish oil has strong anti-inflammatory effects that can help reduce the symptoms of inflammatory diseases, especially rheumatoid arthritis. A study has shown that omega-3 supplements work just like non-steroidal anti-inflammatories in reducing arthritis pain, and are safer when used in the long term.
7. Supports skin healthYour skin is the largest organ in the body and contains a lot of omega-3 fatty acids. One study suggests the ability of fatty acids found in fish oil to protect the skin from wrinkles and a host of other skin diseases. Dermatitis, wound inflammation, skin cancer, allergic reactions, and more can be helped with omega-3 oils.
Another study also noted the importance of fish oil in protecting the skin from sun-induced infections and alleviating the resulting sunburn.
8. Reduces the risk of postpartum depression in pregnant womenAccording to a study conducted by researchers at Louisiana State University, eating fish that contains high content of omega-3-like salmon, herring, - two or three times a week can:
- Impact positively on the mental health of the mother
- Support cognitive and visual development of children in their early lives
9. Helps children with behavioral problems
An 8-week pilot study in 2007 indicated that fish oils may help children with behavioral problems, especially those with Attention Deficit Hyperactivity Disorder (ADHD), the most common neurological condition among children.
The study showed that children who ate 8-16 grams of fish oil daily, showed marked improvement in their behavior. Parents and psychiatrists noticed reduced attention deficit hyperactivity, conduct disorder, and aggressive behavior. According to studies, the reason for this is, along with genetic and environmental influences, due to the observed decrease in polyunsaturated fatty acids and long chains in children with these conditions.
Omega-3 fish oils have many benefits associated with them. It’s an essential part of any healthy diet. For those whose diet lack it, you can get your recommended dosage with the aid of omega 3 fish oil 1000mgsupplements.
Vegans can get their required flaxseed oil omega-3 supplements. Each has its advantages when you look at flaxseed oil vs. fish oil. Look for these supplements at your favorite vitamin & supplements store.