While fats have a bad rap, it’s important to include healthy fats in your diet, and they have many promising benefits.
Omega-3 fatty acids are among the healthiest. Not only are many people lacking this one nutrient in their diet, but it is very nutritious and nutritious indeed. In particular, the omega-3 acids found in fish and certain seafood are said to be much more enriching and better than the traces found in processed oils or other natural foods. For the same reason, it is often recommended to include fish oil in the diet.
But is it really that healthy and beneficial? Should Everyone Have Fish Oil Supplements? We tell you
What does fish oil mean?
Omega-3 fatty acids, which are a form of unsaturated fatty acids, are considered to be extremely high quality if they come from the sea or in the form of seafood.
Fish oil and fish oil supplements are made from fatty tissues found in certain types of seafood, including salmon, fish, sardines, and trout. Although omega-3s are also found in cod liver oil and krill oil, fish oil is considered the most beneficial as it also has a healthy dose of vitamins A and D and other anti-inflammatory properties.
The two types of omega-3 found in fish include EPA and DHA, both of which are great for supporting physical health and functioning.
Health Benefits Of Including Fish Oil In Your Diet
There are many helpful benefits of including fish oil in your diet or including rich omega-3 seafood in your diet:
1. Lowers cholesterol and triglyceride levels
Regular intake of omega-3 fatty acids, unlike other forms of fat, can actually help lower blood triglyceride levels and reduce the risk of heart disease. According to studies, people who ate fish or took fish oil supplements twice a week had a lower risk of heart disease and cholesterol levels.
2. Nourishes the brain
There’s a big reason omega-3 fatty acids are considered elixirs for a healthier brain. Fish oil, and the oil’s anti-inflammatory properties, can help promote brain function at the cellular level and keep it flexible as you grow.
While scientists continue to evaluate the benefits of omega-3 fish oil in lowering or preventing the risk of Alzheimer’s or dementia, some studies have shown that those who take omega-3 supplements have a lower risk threshold for cognitive decline.
Plus, taking it regularly can also help lift your mood and relieve symptoms of depression.
3. Reduces inflammation in the joints
As anti-inflammatory as omega-3s are, it is said that taking fish oil supplements can go a long way in relieving and lowering inflammation in the joints and muscles, which is especially helpful for someone suffering from a painful, chronic condition like rheumatoid Arthritis sufferer (RA). Omega-3 fatty acids have also been linked to reducing the production of cytokines and other inflammatory compounds.
4. Reduces the risk of sudden cardiac arrest in those at risk
While cardiac arrest and heart failure have become a common problem these days, a few studies have shown that eating a diet high in omega-3 fatty acids can reduce the risk of arrhythmias (abnormal heart rhythm) and lower the risk of heart attacks and strokes and the likelihood of developing a sudden heart condition.
5. Can help you lose weight
While weight loss isn’t easy, researchers have found that fish oil and other omega-3-rich sources can actually play helpful roles in promoting weight loss by reducing inflammation, improving exercise, aiding muscle regeneration, and increasing metabolic synthesis.
Should everyone take it?
As beneficial as this is, keep in mind that fish oil supplements are not needed by everyone – unless there is a core deficiency or unless specifically recommended by doctors. Experts suggest that for healthy living, people should opt for fatty seafood first before moving on to fish oil supplements. Make sure you include healthy fish and other seafood in your diet. While vegans and vegetarians have limited choices, work on increasing your intake of omega-3 rich vegetables, nuts, and seeds and then rely on the use of supplements when necessary.
What else should you know?
Getting used to the taste of fish oil supplements can be a little uncomfortable at first as it can cause nausea and burps, considering you are consuming a lot of fat at the same time. Some people also have a “fishy aftertaste” with the pills, so it is highly advisable to take the supplement with meals or to keep the pills in a freezer.
Also, remember not to overdose yourself and follow the dosage guidelines recommended by experts. According to the FDA and other leading health authorities, adults should consume 5 g of EPA and DHA combined in one day from dietary supplements. However, certain vulnerable people may need higher doses and the risk of side effects may be higher.
It is also important that these supplements are best taken with meals rather than on an empty stomach. Taking the pill with a meal can increase fat absorption and reduce the chance of nausea, heartburn, and other digestive side effects.