Fish oil is a dietary supplement that many people can take.
Fish oil contains omega-3 fatty acids which are good for the health of the body and the development of the fetus in the womb.
If you don’t like dishes with fish as the main ingredient, you can consume them to help meet the needs of omega-3 fatty acids in the body.
Then, what is fish oil, and what are its health benefits? Check out the explanation below, yes!
Nutritional Content of Fish Oil
Before finding out what are the benefits of fish oil for health, it’s good to find out what its origins are.
Fish oil is fat or oil extracted from fish tissue.
Generally, fish oil is obtained from several types of fish such as herring, tuna, anchovies, and mackerel.
However, it is not uncommon for fish oil to be obtained from cod liver.
The World Health Organization (WHO) recommends that people eat 1-2 servings of fish per week.
Because, omega-3 fatty acids contained in fish meat can provide many health benefits, including treatment for a number of diseases.
On the other hand, if you don’t eat 1-2 servings of fish per week, your body will lack omega-3 fatty acids.
However, this can be circumvented by taking fish oil supplements.
Inone fish, there is 30 percent fish oil which consists of omega-3.
Meanwhile, the other 70 percent is ordinary fish fat. In addition, this oil is also rich in vitamins A and D.
It is important to note that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in some other plant-based sources.
The main omega-3s in this oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3s in plant sources are called alpha-linolenic acid (ALA).
Journal of The evidence for -linolenic acid and cardiovascular disease benefits said, although ALA is an essential fatty acid, EPA and DHA have more health benefits.
In addition, the journal The importance of the ratio of omega-6/omega-3 essential fatty acids states that it is important to get enough omega-3.
Given, a number of unhealthy eating patterns have replaced omega-3 with other fats, such as omega 6
Benefits of Fish Oil for Health
As previously explained, fish oil has various benefits that are good for the body.
So, to find out more about its health benefits, let’s see the following explanation!
Supporting Heart Health Did
According to WHO, heart disease is one of the deadliest diseases in the world Therefore, it is important for us to maintain heart health, one of which is by consuming fish oil regularly.
Studies show that people who regularly eat fish have a much lower rate of heart disease than those who don’t eat fish.
A number of risk factors for heart disease can be reduced by consuming fish meat or fish oil. Here are some fish oil for heart health, namely:
- Can increase cholesterol levels .
- Can lower triglycerides by 15-30 percent.
- Helps reduce blood pressure, especially for those who have high blood pressure.
- Prevents plaque that causes arteries to harden while making arterial plaque more stable.
- May reduce fatal arrhythmias. Arrhythmia is an abnormal heart rhythm that can cause a heart attack in certain cases.
Although fish oil for health can be felt directly to prevent the risk of heart disease, there is no evidence to show that consuming fish oil can prevent heart attacks or strokes.
2. Help Treat Certain Mental Disorders
In the journal Fatty acid composition of brain, retina, and erythrocytes in breast- and formula-fed infants, the human brain is composed of 60 percent fat.
Most of these fats are omega-3 fatty acids. Therefore, omega-3 is very important for brain function.
In fact, some studies show that people with mental disorders have lower blood levels of omega-3s.
Interestingly, research shows that fish oil supplements can prevent the onset or improve symptoms of some mental disorders. For example, it can reduce the chances of a psychotic disorder.
In addition, there are also health benefits of fish oil which if taken in high doses can reduce a number of symptoms of schizophrenia and bipolar disorder.
3. Helps Lose Weight
According to WHO, globally, 39 percent of over weight are adults While the other 13 percent were obese.
In fact, obesity can increase the risk of other diseases including heart disease, type 2 diabetes and cancer.
The health benefits of fish oil can help you lose weight. If consumed regularly, it can improve body composition and reduce the risk of heart disease in obese people.
Meanwhile, research by the Nutritional Physiology Research Center and the Australian Technology Network Center shows that fish oil supplements combined with diet or regular exercise can help you lose weight.
4. Healthy Eyes
Just like the brain, the eyes also rely on omega-3 fats to function normally and well.
Studies show that consuming enough omega-3 can prevent eye diseases.
In addition, as you age, your eye health will decline, which can lead to macular degeneration. Eating fish is known to reduce this risk.
A study conducted by Pharma Nutrition found that the health benefits of fish oil when taken in high doses for 19 weeks improved eyesight in patients.
5. Reduces Inflammation
Inflammation or inflammation is the immune system fighting infection and treating injuries.
However, chronic inflammation can lead to serious illnesses such as obesity, diabetes, depression, and heart disease.
The Institute of Human Nutrition says fish oil has anti-inflammatory properties that can help treat body conditions caused by chronic inflammation.
For example, when you are stressed and obese, fish oil reduces the production and gene expression of inflammatory molecules called cytokines.
In addition, fish oil for other health is that it can significantly reduce joint pain and stiffness.
6. Healthy Skin
Benefits of fish oil for the next health is to maintain healthy skin. Because, the skin contains a lot of omega-3 fatty acids.
Over time, if the body’s skin is not cared for properly, it can cause a decrease in skin moisture and elasticity so that it is easy to wrinkle.
In fact, excessive sun exposure also causes skin cancer and a number of other skin disorders.
Well, fish oil can prevent these diseases, including psoriasis and dermatitis.
7. Healthy Pregnant Women and Fetuses in Early Pregnancy
In a study entitled omega-3 fatty acids in health and disease and in growth and development , fish oil for health is very good for the growth and early development of the fetus and pregnant women.
Therefore, it is important for pregnant women to meet the needs of omega-3 during pregnancy and breastfeeding.
In nursing mothers, fish oil is useful for improving hand-eye coordination in babies.
Meanwhile, for pregnant women, consuming fish oil regularly can improve the baby’s visual development and help reduce the risk of allergies.
8. Reduces Liver Fat
The liver is responsible for processing fat in the body and plays a role in weight gain.
If the liver is not maintained properly, it can increase the risk of liver disease, one of which is non-alcoholic fatty liver disease (NAFLD), namely fat accumulation in the liver.
By consuming fish oil, it can improve liver function and inflammation which is effective in reducing the symptoms of NAFLD and the amount of fat in the liver.
9. Improving Depression Symptoms
Projections of Global Mortality and Burden of Disease from 2002 to 2030 predict that depression will be the second largest disease in the world by 2030.
People with major depression have lower omega-3 levels than those without depression.
In addition, studies show that consumption of fish oil for health and omega-3 supplements can improve symptoms of depression.
10. Increasing Attention and Hyperactivity in Children
A number of behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD) cause children to become hyperactive due to lack of attention from parents.
The health benefits of fish oil and its omega-3 content can increase the perception of hyperactivity, inattention, impulsivity, and aggression in children. So consuming fish oil is recommended for children from an early age.
11. Preventing Symptoms of Decreased Brain
Brain function will decline with age. Even the risk of Alzheimer’s disease increases for the elderly.
However, different things happen to people who diligently eat fish. Those who regularly eat fish tend to experience decline in brain function slower
Not only that, several studies show that the health benefits of fish oil can improve memory in adults and the elderly or elderly.
12. Improve Asthma Symptoms and Allergy Risk
Who would have thought that the next health benefit of fish oil is that it can help improve asthma symptoms and allergy risk?
Yes, asthma can cause swelling in the lungs and shortness of breath.
This can be overcome by consuming lots of fish oil, especially in infants.
A number of studies have shown that fish oil can reduce asthma symptoms, especially in early birth.
Research entitled Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis, explains that omega-3 intake can reduce the risk of asthma in children by 24-29 percent.
In addition, taking fish oil supplements in pregnant women can reduce the risk of allergies in babies.
13. Improving Bone
Health Bone health is an important thing that needs to be considered, especially when elderly. Because, as you get older, bones start to lose essential minerals and make them brittle.
If not treated immediately, it can lead to osteoporosis and osteoarthritis.
Indeed, eating foods rich in calcium and vitamin D is essential for bone health, but some studies have shown that omega-3 fatty acids are also beneficial for strengthening bones.
People with omega-3 intakes with higher blood levels may have better bone mineral density (BMD).
A number of other studies have shown that this supplement can reduce symptoms of bone damage and may prevent bone disease.
14. Helps Stroke Recovery
Consuming fish oil can be beneficial during recovery from a stroke.
Stroke survivors can benefit from the brain-boosting qualities of DHA and omega 3 fatty acids. Fish oil has also been noted to reduce the risk of thrombotic stroke.
15. Improves Mood
Mood and cognition are controlled by a chemical called serotonin which is secreted in the brain. Regular consumption of fish oil increases the release of serotonin.
The uninterrupted release of serotonin thus helps in improving social behavior and elevating mood.
As a result, consuming fish oil regularly helps serotonin work better by reducing brain inflammation and facilitating its release.
So it will help improve mood and social behavior and overall happiness. Improved brain function also helps the process of cognition and decision making faster.
16. Improves Memory
Omega 3 fatty acids make important building blocks for the structure and membranes of brain cells.
As a result, they are essential for optimal brain function. Furthermore, Omega 3 acids are also required for adequate nerve cell performance.
It has been shown in certain studies that fish oil can help improve memory, although with age this effect tends to decrease.
17. Reduces Oxidative Stress
Contrary to popular belief that air pollution affects the respiratory system, air pollution affects every organ and system of the body.
Studies have found that omega 3 fatty acids due to their ability to reduce and prevent inflammation can also help reduce oxidative stress to organs caused by pollution and other environmental factors.
Some scientists believe that up to 35-40% of damage caused by pollution can be reduced with fish oil supplements.
Fish Oil Dosage
Recommended dosages of EPA and DHA vary depending on age and health.
The World Health Organization recommends a daily intake of 0.2-0.5 grams (200-500 mg) of combined EPA and DHA.
However, it may be necessary to increase your dose if you are pregnant, breastfeeding, or at risk for heart disease (116).
Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.
Fish oil supplements come in several forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL).
Our bodies don’t absorb ethyl esters as well as others, so try to choose a fish oil supplement that’s available in one of the other listed forms.
Those are the various benefits of fish oil for health. Are you interested in consuming fish oil regularly?