Fish oil is a common name for the oil that is obtained from the tissues of oily fish. This oil has long been valued in many cultures, both as a food and for its health benefits. There are two main types: cod liver oil and marine oils. It is now easier to incorporate fish oil and all its benefits into our diet with the availability of fish oil supplements.
Below we list 6 health benefits of fish oil:
1 – Fish Oil and Heart Disease
One study found that people who ate fish once or more per week had a lower risk (35 percent less) of dying from heart disease than those who only ate fish occasionally. Another study also showed that the risk of sudden cardiac death was reduced by 45 percent in those individuals with high levels of omega-3 fatty acids in their blood. A third study concluded that those who consumed an average 0.5 ounces (or 14 grams) of fish daily had a 41 percent reduced risk for coronary heart disease compared to those who consumed less than 0.1 ounce (3g). The same studies indicated that taking oil supplements can reduce triglyceride
2 – Great source of healthy cholesterol
High levels of good cholesterol in the body is a result of eating foods rich in omega-3 fatty acids, such as fish oil. It has been proven to lower bad cholesterol in the blood and also raise HDL (good) cholesterol. The National Heart, Lung and Blood Institute in America recommends that adults eat at least two servings of oily fish per week or take 1 gram daily of omega-3 supplements from capsules or tablets.
3 – Fish Oil Prevents Cataracts
A study conducted by researchers from Brigham & Women’s Hospital recommend that women who have high levels of DHA in their blood due to fish intake were less likely to develop cataracts compared to those with low levels of DHA. Although this recommendation is specifically for postmenopausal women, it can be extrapolated to all adults.
4 – Treats Arthritis
Fish oil is also known to help reduce the symptoms of arthritis, thanks to its anti-inflammatory properties. The main benefits are related to pain relief and improvement in joint function by reducing stiffness. Omega-3 fatty acids work with cell membranes that rebuild damaged tissues and they also boost the production of chemicals that fight inflammation during disease conditions. Therefore, they act as natural corticosteroids; another reason why they are important for those suffering from chronic inflammatory diseases such as rheumatoid arthritis or lupus.
5 – Fish Oil Helps Improve ADHD Symptoms
A study indicated that omega-3 fatty acids, such as those found in fish oil, can help reduce ADHD and behavioral problems among children. The study conducted by the University of Pennsylvania on 861 children aged 4 to 17 showed that those who took a pill that contained omega-3 fatty acids known as ethyl eicosapentaenoic had improvements in their behavior. The children were taking doses equivalent to eating 220 grams of salmon daily for 12 weeks. This result is especially important since ADHD is becoming more widespread among American children with one out of every ten suffering from the disorder.
6 – Promotes better sleep
The sleep hormone melatonin is produced in the brain when the body is experiencing darkness. This hormone helps you fall asleep and stay asleep. A study showed that men who had low levels of omega-3 fatty acids were four times more likely to have problems sleeping than those with a high intake of omega-3 fatty acids. Other studies have shown that fish oil supplementation can reduce total sleep time, decrease REM (deep) sleep; however, it should be noted that these results vary depending on the person and dosage used.
Taking Fish Oil
Fish oil has blood-thinning effects so those with an existing bleeding disorder or those who take blood-thinning medications should be cautious when taking fish oil. It is always advisable to talk with your doctor before making any changes in diet, but if you are suffering from one or more of the above conditions it might be a good idea to start taking fish oil supplements. Always buy your fish oil from a reputable company (to ensure it is pure and has not been exposed to mercury, cadmium or lead) and make sure you take the recommended dosage to avoid side effects such as nausea or bad breath.
The safest way to get your essential omega-3 fatty acids is through a balanced diet that includes plenty of fish (fresh water preferably), soybeans and flax seeds. If obtaining them through food is difficult for you due to dietary restrictions, then taking supplements like cod liver oil or krill oil might be your best choice.
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