9 Benefits of Fish Oil
As the name indicates, fish oil is the oil derived from the tissues of oily fish. Fish oil is rich in Omega-3 and Omega-6 Fatty Acids. Environmental Protection Agency-approved fatty fish as a source of fish oil is cold-water fish like cod, salmon, herring, mackerel, sardines, and anchovies as they contain a lesser amount of toxins.
Fish provides omega-3 oil sources, but it does not produce it itself. The omega-3 in it comes from the plankton and algae it consumes. But some fish like cod produce it in their liver, hence the cod liver oil which is quite a famous fish oil supplement worldwide.
Fish oil has omega-3 fatty acids- eicosapentaenoic (EPA) and docosahexaenoic acid (DHA). According to WHO guidelines, one should have fatty fish twice a week to get the benefits of fish oil.
Fish Oil has a number of benefits. So, you shall take it in its original form or as a dietary supplement.
9 Benefits of Fish Oil
1. Fish oil for eyes
When I was young, my mother used to cook fish. She always stressed the fact that it will brighten my eyes. Little did I know that fish oil is, in reality, an eye candy.
One of the benefits of fish oil is that it decreases Dry Eye Syndrome (DES). DES is also called keratoconjunctivitis sicca (KCS)- which is a health condition in which the eyes get extremely dry, leading to irritation, redness, eye fatigue, and blurred vision.
There are many factors of DES, out of which is meibomian glands dysfunction. Meibomian glands are small glands present on the eyelid’s edge, which produce the eye oil film secretion.
Omega-3 fatty acids facilitate this gland’s proper functioning. Some research has proven that Omega-3 fatty acid is good for better eyesight.
Macular Degeneration is a condition in which the central part of the retina- the Macula degenerates, resulting in loss of central vision.
If it is age-related, then it is called age-related macular degeneration (AMD) which can lead to blindness. Omega-3 decreases the effects of AMD.
2. Fish oil for losing weight
One of the benefits of fish oil is that it is helpful for weight loss by curbing appetite. Research has proven that those people who had fish oils tend to feel fuller for two hours. According to another study, it is proven that fish oil helps to burn fat more than the fat-burning pills available on the market.
The best time to take fish oil for weight loss?
Dieticians highly recommend taking fish oil half an hour before or after a meal. But it can work in overall and belly fat loss only when you follow a healthy diet and exercise routine.
3. Fish oil for heart
Fish oil is good for heart health. It is a natural blood thinner and has antioxidants. According to research, omega-3 fatty acids may help to unclog the arteries of the heart. The American Heart Association recommends 1 gram a day of EPA and DHA for heart patients.
4. Fish oil for skin
Due to the presence of Omega-3 fatty acids, fish oil is an excellent source for treating eczema and acne. Taking fish oil on a daily basis helps fight skin cancer and the negative impacts of UV Radiation. It helps make the skin soft and smooth, baby-like.
5. Fish oil for mental health
Omega-3 in fish oil helps in fighting mild-to-moderate depression, postpartum depression, and schizophrenia. It is good for brain health and its proper functioning. You can also use it as a mood stabilizer.
6. Fish oil during pregnancy
It is important to take fish oil during pregnancy as it plays a key role in the eye, nervous system, and fetal brain formation.
Not only does it help in coping with preterm labor, pregnancy, and postpartum blues when the mother’s hormones get all messed up, but it also plays a key role in the optimal birth weight of the baby.
You shall take fish oil religiously from the beginning of 2nd trimester of pregnancy.
What is the recommended daily dose of fish oil during pregnancy?
It is recommended to take 200 mg of powerful omega-3 fatty acids daily.
7. Fish oil for inflammation
Inflammation is a natural reaction of the body to any foreign substance, which can lead to infection or any deterioration in the body. Omega-3 fatty acids in fish oil help to reduce the production of molecules and substances, which lead to inflammation.
According to research, to reduce joint inflammation because of rheumatoid arthritis,2.7 grams of Omega-3 fatty acids shall be taken daily.
8. Fish oil for liver diseases
Fish oil is really beneficial when it comes to getting rid of fatty liver, which is a prevalent condition nowadays in adults due to extremely poor food choices. Nowadays, Non-Alcoholic Fatty Liver disease (NAFLD) is also quite common.
There is a theory that insufficient intake of Omega-3 fatty acids may lead to Liver Cirrhosis. Cirrhosis is the scarring of liver tissues that leads to improper liver functioning.
9. Fish oil for bones
Fish oil is really beneficial for bone health. It extends the calcium absorption in bones from food, strengthening the bones. Nowadays, when osteoporosis is common in both men and women, it can be avoided by taking fish oil’s optimal daily dose. It, in turn, helps in increasing bone mass density (BMD).
Take Away
Fish Oil is the oil taken from fish tissues. Most of the fish cannot make it on their own, rather, it comes from the plankton and algae they feed on. The benefits of fish oil are innumerable.
It is good for eyesight, helps prevent blindness, needed in the 2nd trimester of pregnancy for the development of babies’ many vital organs like the brain, nervous system, and eyes. As an inflammatory, it helps in relieving joint pain. Moreover, it is quite beneficial for treating stress and mental illnesses. It also treats the skin ailments like acne and eczema.
According to WHO, you shall take twice a fish a week to benefit from its oil. Alternatively, you can take its supplements. You shall choose fish oil supplements after going through the ingredients thoroughly as many supplements do not have the ingredients which they are vouching for.