Rich in omega 3 fatty acids, fish oil is one of the necessary nutrients recommended by doctors and dietitians these days. If you are not a big fan of eating fish, you can take it in the form of fish oil supplements that could provide you with enough omega-3 fatty acids.
What is Fish Oil?
Fish oil is the fat or oil extracted from the tissues of oily fish such as tuna, mackerel, and herring. According to the World Health Organization, one should eat 1-2 portions of fish every week. This is due to the fact that omega-3 fatty acids present in the fish provide you with so many health benefits that you have never imagined.
The main omega-3 fatty acids present in fish oil include EPA or eicosapentaenoic and DHA or docosahexaenoic acid. They have comparatively more health benefits than the omega-3s found in plant sources.
Benefits of Fish Oil
Fish oil is one of the most used natural products than probiotics or melatonin. If you are thinking of why it is being used by millions of people all over the world, then, you should probably know the health benefits of fish oil.
Given below are 10 amazing health benefits of fish oil that you should know about.
1. Aid weight loss
Simply popping up the recommended fish oil capsules a day can help you shed those extra pounds and build muscles. It has an indirect effect on weight management. Fish oil stimulates the areas in your brain that control food intake thereby helping you lose weight without making you hungry. To get the best results, you can accompany taking fish oil supplements along with aerobic exercise.
2. Promotes hair growth
This is one of the spectacular health benefits of fish oil. The omega-3 fatty acids present in fish oil have anti-inflammatory properties that help in opening up the hair follicles, thereby promoting hair growth. It also makes your hair stronger, shinier, and reduces dry and flaky scalp.
3. Reduces inflammation
The anti-inflammatory properties of fish oil help in reducing the symptoms of rheumatoid arthritis along with the acute pain associated with it. Other benefits of fish oil include preventing gastrointestinal diseases and controlling fatty liver. Fish oil supercharges macrophages that destroy bacteria and eliminate dead cells.
It is important to talk to a doctor if you are already taking non-steroidal anti-inflammatory drugs.
4. Strengthens bone
The omega-3 fatty acids in fish oil cure osteoporosis in older adults by increasing the bone density. It controls the amount of minerals in the bones and their adjacent tissues, thereby making them significantly stronger.
5. Control blood pressure
Taking the recommended amount of fish oil can lower both systolic and diastolic blood pressure. This is much more effective in people with moderate to severe hypertension. The Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) present in omega-3’s play a significant role in the expansion of blood vessels. It makes the blood flow smoothly through the arteries and brings down the pressure to a great extent.
6. Lowers Triglyceride levels
Lowering triglyceride and cholesterol levels are other important health benefits of fish oil. This further reduces the risk of heart attacks and strokes. If you are a high cholesterol patient, add fish into your daily diet as it is one of the best foods that lower cholesterol.
7. Alleviate menstrual pain
Menstrual cramps are unmanageable for most women. Fish oil helps to alleviate this pain by curbing the production of prostaglandins and leukotrienes – the pain causing chemicals. Also, eicosapentaenoic (EPA) and docosahexaenoic acid (DHA), the two important omega-3 fatty acids, manage mood and sleep by helping the brain produce more serotonin during your premenstrual week. But, it is always recommended to talk to a doctor before taking fish oil supplements to curb menstrual pain.
8. Nourishes your skin
Being a rich source of omega-3 essential fats, oily fish acts as an illuminator and natural moisturizer for your skin. These fatty acids are incorporated in the epidermis of your skin, forming a protective web around them so as to give your skin a healthy appearance. It also fights against dry and itchy skin caused by atopic dermatitis and psoriasis. Another important benefit of fish oil for skin is that it helps you get rid of acne problems as well as ensure blemish-free skin.
9. Boosts immunity
The omega-3 fatty acids present in fish oil enhance your immune system by influencing the functioning of white blood cells. It helps to fight against bacterias, viruses, or anything that tries to mess up with your body. Also, fish oil reduces inflammation and improves your blood chemistry.
10. Reduces stress
Fish oil has the superpower to enhance your mood by alleviating stress, depression, and anxiety.
Side Effects of Taking Fish Oil
Fish oil is usually safe when taken by mouth in low doses. It is always recommended to take 3 grams or less per day to get the possible health benefits of fish oil. Taking more than the recommended amount can keep your blood from clotting. It is always best if you seek the advice of a doctor about the correct dosage of fish oil. There is no need to visit a hospital just to ask this small doubt; you can sit in the comfort of your home and consult a doctor online.
Fish oil can cause side effects such as heartburn, diarrhoea, nausea, unpleasant taste, headache, bad breath, rashes, etc. Talk to a doctor before taking fish oil if you have any other health conditions.
Start eating fish from today or grab a bottle of fish oil to enjoy its perks.