Most of us try to follow a healthy diet and lead an active lifestyle. But how many of us have a perfect diet 100 percent of the time? It takes a lot of planning and work to get all the nutrients we need to stay healthy. So it’s not surprising that sometimes we need help filling in the gaps.
Enter fish oil.
This wonder supplement boasts a variety of health benefits – from better skin to weight loss and heart health. And it’s an excellent way to make sure you’re getting enough of the essential fatty acids the body needs. Fish oil comes from the tissues of oily fish and contains two types of omega-3 fatty acids, known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our body can’t produce enough of these fatty acids on its own, so we need to get them from food or from supplements. Most doctors recommend getting between 250-1,000 mg of EPA and DHA daily. The American Heart Association recommends a higher intake for those with coronary heart condition. But if you don’t eat fish regularly – or you have heart problems that boost your requirements – fish oil supplementation is a great solution to help bridge the gap.
1. It helps keep your heart healthy.
Fish oil is revered for its cardio-protective properties due to its omega-3 fatty acid content. Omega-3 fatty acids have been shown to drop serum triglycerides and surge HDL (“healthy”) cholesterol levels. It does this by decreasing the amount of fatty acids taken to the liver, slowing fatty acid synthesis, and inhibiting the enzymes that produce triglycerides in the blood. Less of the harmful substances floating around through our blood means that our heart can keep working efficiently. Studies have even shown that intake omega-3 fatty acids are linked to a decreased risk of heart failure.
2. It reduces inflammation.
To avoid the multitude of side effects that can accompany non-steroidal anti-inflammatory medications, many turn to fish oil as an effective alternative to relieve inflammation. Omega-3s are thought to combat inflammation by sending out a signal that shuts off inflammation and resolves it almost as soon as an inflammatory response is triggered. This can be incredibly useful for a variety of conditions that involve chronic inflammation, such as asthma, and rheumatoid arthritis. A study conducted in 2006 confirmed the powerful effects of fish oil in patients with chronic neck and back pain. Researchers provided participants with fish oil supplementation and only a matter of months later, approximately 60 percent had discontinued taking their NSAID medications for pain because of improvements in pain while 80 percent were satisfied with the improvement from the fish oil.
3. It aids in vision problems.
Omega-3s are integral to our vision starting from infancy by aiding in the development of normal vision. Research shows that pre-term infants fed with formulas supplemented with DHA (a component of fish oil) had better vision and perception than infants fed formulas without omega-3 supplementation. Omega-3s can also help reduce vision problems later in life, like macular degeneration and dry eye syndrome. A study in 2009 found that those who had the highest intake of omega-3 fatty acids were 30 percent less likely to develop macular degeneration over a 12-year period.
4. It helps with weight loss.
It may seem counterintuitive that taking supplements with fatty acid can actually aid in weight loss, but it’s true. A 2015 study confirmed the beneficial calorie-burning effects of fish oil. How does it work? The theory is that fish oil is able to convert white fat into brown fat by activating a protein called UCP1. Brown fat tissue is more beneficial than white fat because it’s able to burn up more calories. More calories burnt translates to more weight loss: win-win!
5. It could boost brain health.
One of the most publicized benefits of fish oil is its ability to boost brain health. Researchers have found that high serum levels of omega-3 are able to slow brain atrophy by 70 percent. Another study found that omega-3 fatty acid supplementation was able to improve memory function in adults ages 50-75.
6. It keeps your skin clear.
Fish oil doesn’t just protect our heart, our brain, and our eyes – it can also help keep our skin soft and glowing, too. Fish oil keeps skin hydrated and helps stimulate the production of healthy skin cells. Fish oil has been associated with improvements in psoriasis and wrinkles. The Mediterranean diet, which is high in the same omega-3 oils found in fish oil, has even been shown to have a protective effect against acne.
7. It benefits your mental health.
There is growing evidence that omega-3 fatty acids could be a crucial component when it comes to mental health.
EPA and DHA, the two main types of omega-3 fatty acids found in fish oil, are vital to the central nervous system. DHA is key to keeping neuronal membranes healthy and functioning while EPA maintains normal neuronal activity. Studies have found an association between depression and low intake of omega-3s in the diet.