Table of Contents
Omega-3 fatty acids are a type of fats essential for the body that are known to prevent heart diseases, improve brain function and reduce inflammation. Although available in plant sources as well, the best-known source of Omega-3 fats is fish oil, a type of oil found in fish like tuna, mackerel, and anchovies.
The World Health Organization recommends consuming 1-2 helpings of fish per week to get the required Omega-3 fats. However, if one doesn’t consume fish, fish oil supplements or capsules can help you get enough Omega-3s.
Benefits of Fish Oil
So, how exactly does Omega 3 benefits our health? Let’s look at 10 reasons why you should start having fish or begin a fish oil supplement.
Studies have shown that people who consume a lot of fish have a lower tendency to develop heart disease. Some of the risk factors associated with cardiovascular disease have been seen to be lower in people consuming fish or fish oil supplements.
Fish oil:
a) Improves cholesterol levels: Fish oils decrease HDL cholesterol (bad cholesterol) and increase LDL cholesterol (good cholesterol).
b) Decreases triglycerides: Omega-3 fats can decrease triglyceride levels by as much as 15-20%.
c) Lowers Blood Pressure: Fish oil consumption significantly lowered blood pressure in people with high blood pressure.
Fish oils have good anti-inflammatory properties that may be useful in improving chronic inflammatory conditions. Obesity and diabetes are usually associated with inflammation. Fish oils can reduce the effects of such inflammation. Fish oil supplements reduce the production of inflammatory molecules known as cytokines. People with joint pain, joint stiffness and rheumatoid arthritis may find relief with fish oil supplements.
Skin, the largest organ of your body, contains a lot of omega-3 fats. Skin health usually deteriorates as one ages or due to excessive sun exposure. Consuming adequate fish oils prevents skin ailments like psoriasis and dermatitis while promoting healthy glowing skin.
The liver is primarily responsible for processing most of the fat that you consume. Increased consumption of fats and obesity may result in a liver disease called Non-Alcoholic Fatty Liver Disease (NAFLD), where there are fat deposits within the liver. Fish oil benefits liver function and lower liver fat. It may also help reduce symptoms of NAFLD.
Our brain is made up of almost 60% fat, most of which is Omega-3 fatty acids. Therefore, it’s important to consume enough fish oil to prevent brain disorders. Studies suggest that people with brain disorders have lower omega-3 levels. Fish oil supplements are known to prevent the onset and improve symptoms of psychotic disorders. Omega 3 capsules benefit symptoms of schizophrenia and bipolar disorder in some cases.
The eye is another organ that heavily relies on omega-3 fats. Some studies have shown that people with low omega-3 levels have a greater risk of developing eye diseases. Age-related Macular Degeneration happens in old age, where eye health gradually declines. Consuming fish has been found to reduce the risk of AMD.
Omega-3 fats are essential for the growth and development of the fetus. Therefore, one should consume enough omega-3 fats during pregnancy to encourage growth and for better fetal brain development.
Fish oils are also known to improve visual development and reduce allergies in babies when taken during pregnancy and breastfeeding.
Some studies have shown that people with depression have lower levels of Omega-3 fats. Fish oil supplements with EPA Omega-3 acids may help improve symptoms of depression.
Infants are increasingly at risk of developing asthma in their early life. A few promising studies have shown that babies have lower chances of developing asthma if the mother consumed enough fish oil during pregnancy.
Omega-3 helps in brain development, so it is known to improve children’s attention and reduce hyperactivity in conditions like ADHD.
Fish oil supplements may prevent hyperactivity, aggression, impulsiveness and inattention in children.
Are you getting enough Omega-3 in your diet? If you want to ensure you get your daily dose of Omega-3 fats, download FITPASS today. With access to FITFEAST, you get a dedicated nutritionist assigned to you who can recommend the best foods with omega-3 fats. Find out everything you need to know about supplements that you may require.
