Do you not like eating fish, but are still looking for an alternative equally rich in omega- 3 fatty acids?
Then here is it, Omega-3 fish oil can be a great substitute in order to enhance one’s overall health. As omega-3 fish oil is very important for one’s health, one must consume it regularly.
What are fish oils?
Fish oils are derived from fatty or oily fish like trout, mackerel, tuna, herring, sardines and salmons. They comprise omega 3 fatty acids and many comprise vitamins A and D. Two key types of omega 3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Image credits : https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467.
According to the American Heart Association (AHA), one should include fish in their diet (specifically fatty cold-water fish) at least twice a week. Salmon, tuna, mackerel, herring and lake trout are high in omega-3 fatty acids. For those people who do not like to eat fish, they can choose to consume fish oil supplements. It is pertinent to note that the kinds of omega- 3s found in fish oil have better advantages in terms of one’s health than in comparison to the omega -3s obtained in plant-based sources.
How much should be consumed?
As per the World Health Organization (WHO), it is suggested to consume 1-2 servings of fish every week. The reason being is because the omega – 3 fatty acids in fish offer several health benefits, involving fortification against a number of diseases.
Some of the health benefits of omega -3 fish oils are as follows:
- May decrease inflammation – inflammation is a means by which one’s immune system combats infection and treats injuries too. Reducing inflammation can help in curing the symptoms of illnesses such as obesity, diabetes, depression and heart diseases which are chronic inflammation. Due to the anti-inflammatory properties contain in fish, it may be able to cure issues connected with chronic inflammation. For example: increased weight or stress can lead to inflammation.
- Supports healthy skin – skin consists of plenty of omega-3 fatty acids. Skin health can deteriorate throughout one’s life, especially as one ages or even because of excessive sun exposure. Having said that, fish oil supplements could be a beneficial alternative to cure several skin disorders including psoriasis and dermatitis.
- Improves the health of the heart – heart disease is one of the chief causes of death universally. According to studies people who eat plenty of fish are known to be at a much lower risk of experiencing any kind of heart disease.
Some advantages of fish oil for heart health include:
- Enhanced cholesterol levels: it can augment the levels of HDL which is good cholesterol and can also decrease the levels of LDL which is bad cholesterol.
- Reduced triglycerides: it can even lessen triglycerides by 15-30%.
- Lowers blood pressure: even in minor doses, it can help in decreasing blood pressure in people who are dealing with high blood pressure problems.
- Prevention of plaque: it may avoid plaques that can lead to the arteries getting hardened and at the same time make the arterial plaques more secure and protected.
Although fish oil supplements can improve and prevent many of the risk factors that cause heart diseases, there is no guarantee that they can prevent heart attacks or strokes.
- May improve symptoms of depression – depression is estimated to become the second-largest reason for illness by 2030. Some studies have presented that oils prosperous in EPA help decrease symptoms of depression more than DHA.
- May decrease liver fat– the liver disease has become gradually common- specifically non-alcoholic fatty liver disease (NAFLD), in which fat amasses in the liver. Fish oil supplements can enhance the functioning of the liver and inflammation which could benefit in decreasing the symptoms of NAFLD and the quantity of fat in the liver.
- May enhance bone health – calcium and vitamin D are very significant to bone health, but as per some studies, even omega-3 fatty acids can also be beneficial. Individuals consuming higher amounts of omega-3 and blood vessels have a healthier bone mineral density (BMD). Several studies recommend that fish oil supplements lower indicators of the breakdown of bones, which can help to avoid bone disease.
- May aid treats some mental health illnesses– according to research, omega-3s can inhibit the commencement and combat the symptoms of some mental health conditions. For example, it can lower the possibility of psychotic disorders, especially for people who may have the chance of being threatened by it. Furthermore, accompanying higher amounts may decrease certain symptoms of both schizophrenia and bipolar disorder.
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