Fish oil is an omega-3-rich dietary supplement derived from the tissues of fatty fish such as salmon, tuna, and sardines. The presence of essential fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), makes it a valuable addition to the diet. These fatty acids offer numerous health benefits, including improved cognitive function, reduced inflammation, and optimal organ health. Since the body cannot produce these fatty acids, therefore, must be taken through diet or supplements.
Highlights
- Omega-3 is essential for maintaining health. The body cannot produce it; therefore, taken through diet.
- Due to the presence of omega-3, fish oil reduces inflammation in the body.
- Fish oil reduces the risk of heart disease and stroke and improves overall cardiovascular health.
- Fish oil enhances brain function and promotes mental health by providing omega-3 fatty acids.
- Omega-3 fish oil benefits eye health by reducing the risks and symptoms of vision loss.
What is fish oil?
Fish oil is extracted from the tissues of fatty fish like salmon, trout, mackerel, tuna, pollock, and halibut. It is rich in omega-3 fatty acids, which are not produced by the body and therefore taken through a diet like fish.
Fish oil plays a key role in maintaining health by providing numerous health benefits. It usually benefits people, but some may experience side effects, including nausea, diarrhea, or an unpleasant aftertaste. A high dosage of fish oil increases the risk of bleeding and upsets the stomach. Sometimes allergic reactions may occur. It also increases the risk of prostate cancer. Thus, must be taken in moderation.
You must store your omega-3 fish oil supplements in a cool, dry place to prevent it from rancidity.
Omega-3 Fish Oil Benefits
Omega-3 fish oil has long been recognized for providing several mental and physical health benefits. However, it is important to take it in moderation, as overconsumption might cause adverse effects on human health.
Some benefits of omega-3 fish oil are:
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Reduces Inflammation
Several studies believe that omega-3 fish oil produces pro-inflammatory molecules in the body, including cytokines, resolvins, and protectins which help reduce chronic inflammation in the body.
Omega-3 fish oil decreases the production of Reactive Oxygen Species (ROS). Less production of ROS lowers the risks of cell damage due to inflammation caused by certain health conditions such as diabetes, arthritis, respiratory disorders, inflammatory bowel disease (IBD), kidney diseases, liver diseases, autoimmune disorders, and cancer.
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Improves heart health
Triglycerides (fats) in blood might build up on the walls of arteries, leading to restricted blood flow. High amounts of triglyceride in the blood also cause blood clotting in the arteries, which increases the risk of heart disease. This condition is called atherosclerosis. A research study published in 2011 declared omega-3 fish oil good for reducing triglycerides in the blood and reducing the risks of atherosclerosis.
Omega-3 fish oil reduces irregular heartbeat, which is called arrhythmias. It decreases the risk of endothelial dysfunction, which might cause irregular blood flow and blood clotting.
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Promotes brain functioning and mental health
Omega-3 in fish oil maintains the fluidity of the brain’s cell membrane. It gives an anti-inflammatory effect on the brain tissues. It reduces the risks of neurodegenerative diseases, such as Alzheimer, Parkinson’s disease, amyotrophic lateral sclerosis, multiple sclerosis (MS), frontotemporal dementia, and corticobasal degeneration.
Omega-3 in fish oil increases the production of neurotransmitters, such as serotonin, dopamine, acetylcholine, and Gamma-Aminobutyric Acid (GABA), which helps regulate mood and improve symptoms of anxiety disorders. These neurotransmitters also enhance communication between brain cells, improving cognitive functioning, such as memory, attention, and learning.
Omega-3 found in fish oil reduces the risks of age-related cognitive decline. It promotes neuroplasticity, which is the brain’s ability to adapt to new experiences.
Also read: Chaar Maghaz Benefits For Brain Health
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Improves eye health
Macular degeneration (AMD) affects the retina, resulting in vision loss. Omega-3 fatty acids in fish oil maintain eye health by reducing the risk of age-related macular degeneration (AMD). It improves dry eye symptoms by increasing tear production, which may cause eye infections, corneal damage, and vision issues. Fish oil protects the eyes against glaucoma, which may lead to optic nerve damage and vision loss due to fluid build-ups. It decreases eye redness, blurred vision symptoms, and headache caused by intraocular pressure or increased internal eye pressure.
However, if you have an eye problem, it is better to consult an experienced opthalmologist who will prescribe you proper treatment and devise an appropriate supplement dosage if needed. To connect with a highly-qualified ophthalmologist, connect with Marham.pk by calling our helpline at 042-32591427.
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Good for arthritis
Omega-3 fatty acids in fish oil provide an anti-inflammatory effect on the joints suffering from arthritis, especially rheumatoid arthritis (RA). Fish oil reduces the risks of cartilage breakdown and improves joint mobility by alleviating joint stiffness and pain.
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Improves skin health
The ultraviolet radiation from the sun may damage the skin and increases the risks of premature aging and skin cancer. Omega-3 in fatty fish oil, especially from salmon and tuna, slows skin aging and protects against skin cancer. The anti-inflammatory properties of fish oil also reduce the symptoms of skin conditions like acne, sebaceous cyst, eczema, and shingles. It also provides moisture to dry and flaky skin, helping it to regain its glow.
Also read: Benefits of Almond Oil for Skin – Rejuvenate Your Face
Are there any side effects of omega-3 fish oil?
Generally, omega-3 fish oil appears to be safe for most people. However, minor side effects persist, which include a fishy aftertaste, unpleasant burps, nausea, indigestion, upset stomach, blood thinning, and allergic reactions. It may interact with certain medications causing sugar imbalance, hypertension, and other health issues.
Hence, if you take any medication, consult an experienced nutritionist before incorporating fish oil into your diet.
Also read: Omega-3: Top 12 Health Benefits of Omega-3 Fatty acids
Can I take omega-3 without consulting a doctor?
Omega-3 fish oil benefits human health in multiple ways but can also have negative health consequences. It is because omega-3 is capable enough to interact with certain medications. Therefore, if you are suffering from any health condition, such as diabetes, kidney problem, liver disease, bone disorder, hypertension, or anything else, consult your healthcare provider before taking omega-3 fish oil.
Conclusion
Omega-3 fish oil benefits human health by reducing body inflammation and promoting organ health. It also sheds extra body fats and aids in weight loss. Omega-3 in fish oil benefits the respiratory system by improving asthma symptoms and preventing the risks of allergies in infants.
FAQs
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Is it good to take omega-3 daily?
Omega-3 fatty acids are good for daily intake as they are not produced by the body and provide numerous health benefits to the heart, eyes, skin, brain, bones, muscles, joints, and other organs.
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How much omega-3 fish oil is considered safe?
The recommended daily intake of omega-3 fish oil depends on the factors like age, gender, and health conditions. However, American Heart Association recommends that taking 250-500 mg per fish oil supplement is enough for maintaining health. Avoid taking a heavy dosage of omega-3 fish oil as negative health consequences, including bleeding, might occur.
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Who should not take fish oil?
If you are taking blood thinners, or have a bleeding disorder, avoid fish oil as it will thin the blood to a greater extent causing bleeding. Also, if you are allergic to seafood, avoid taking fish oil, as it might aggravate allergic reactions. People with a history of stroke should avoid fish oil as it increases the risk of stroke. Pregnant or breastfeeding women should consult their doctor before taking omega-3 fish oil, as high doses may impact the developing fetus or milk production.