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Fish oil is the best and most healthy dietary supplement. It contains omega-3 fatty acid and its very important for our health. If you don’t like to eat a fish so you can use a fish oil supplement instead. It helps to get omega-3 fatty acid.
Generally, fish oil is extracted from oily fish like trout fish, mackerel, tuna, herring, sardines, and salmon fish. These fishes contain omega-3 fatty acids and vitamin A and D.
In this article, you will found all the details about the fish oil supplement and omega-3 fatty acid.
Let’s have a look.
What is Fish Oil?
Fish oil is extracted from the oily fish tissues. Generally, it comes from the oily fish like a herring, tuna, anchovies, and mackerel. But still, sometimes it produced from the liver of another type of fishes. It is the case with the cod liver.
World health organization recommends to you that eat 1-2 portions of a fish in one week. The reason behind this that is the omega-3 fatty acid in fishes promotes several types of health benefits. These benefits are such as protection against various kind of disease.
Yet, 30% of fish oil has come with omega-3 fatty acid. And, the remaining 70% of the portion is made up of other fats. Moreover, fish oils have some vitamin A and D. It’s very essential to note that some kind of omega-3s are founded in the fish oil contains many health benefits than other plant-based omega-3s.
Major omega-3s in the fish oil is eicosapentaenoic acid & docosahexaenoic acid. But the omega-3 in plant sources is generally alpha-linolic acid. However, ALA is an essential fatty acid, while EPA and DHA contain various health benefits.
Benefits of Fish Oil
There are several health benefits of fish oil. Here is a list:
1. Support Heart Health
Heart disease may lead you to the heart disease, which also causes of death over
the world. Some studies suggest that eating enough fish may reduce the risk of heart disease. Also, eating fish lowers the risk of a heart attack. Some multiple risk factors of heart disease appeared as reducing by the consumption of fish oil or fish. There are some benefits for consumption of fish such as:
However, fish oil has the potential to improve several types of risk factors for heart disease. But there is no more evidence about that it can prevent heart attacks and strokes.
2. May Treat Certain Mental Disorder
A human brain is made up with 60% of fat, and most of this fat is an omega-3 fatty acid. For normal brains functions, the omega-3 fatty acid is essential for proper function. Additionally, some studies show that some people who are suffering from mental disorders have lower omega-3 fatty acid in blood levels.
Compulsively, some research shows that the fish oil supplement can help to reduce the onset. Moreover, it improves some signs of mental disorders. For instance, it can prevent the chances of psychotic disorders in those people who are at risk.
Additionally, fish oil supplements are in high doses may prevent some signs of both schizophrenia bipolar disorder.
3. May Aid Weight Loss
Obesity is overweight and also known as having a body with a mass index greater than 30.
All over the world, 39% of adults are the victims of overweight, and 13% are obese. These numbers are high in the high-income countries and such as the US. Obesity can significantly increase the risk of heart disease, another disease, type 2 diabetes, and cancer.
Supplement of fish oil can improve body composition and risk factors for heart disease in obese peoples. Moreover, some studies specify that fish oil supplements with the combination of diet and exercise can help you to lose weight.
Furthermore, all studies do not found the same results and effects.
4. Support Eye Health
Same as your brain relies on this fatty acid, your eyes also depend on the omega-3 fatty acid. Some evidence shows that people who don’t consume enough omega-3 acid are at significant risk of eye disease. Moreover, eye health starts to decline in old age, or it may lead you to the age-related macular degeneration.
Eating enough fish may lead you to the reduction of AMD risk. But fish oil supplements results are less convincing. A small study shows that consumption of enough dose of fish oil for 19 weeks, may improve the vision in all patients of AMD. But its a very small study.
Two more large studies, examine the combined effects of omega-3 fatty and some other nutrients on AMD. One more research shows some positive effects, but the other exhibited have no impact. That is why the results are unclear.
5. May Reduce Inflammation
Inflammation is the way of fighting with infections and treating injuries in your immune system. Therefore, chronic inflammation may lead you to severe illnesses, like as obesity, diabetes, depression, and heart disease. Reducing the inflammation can help to treat the signs of these type of infection.
Because the fish oil contains anti-inflammatory properties, It may help to treat the conditions such as chronic disease inflammation. For instance, in the obese and stressed people, fish oil has the ability to treat the production and gene expressions of inflammatory molecules named cytokines.
Furthermore, fish oil can significantly reduce the joint pain, stiffness, and medication needs in those people who have arthritis, that can cause of joint pain.
6. May Support Healthy Skin
Our skin is the largest organ of our body, and it contains a massive amount of omega-3 fatty acids. The health of the skin can be declined in your whole life, especially while old age and excess sun exposure.
That said, there are massive numbers of skin disorder that may get some benefit from a supplement of fish oil, such as psoriasis and dermatitis.
How Does Fish Oil Work?
Several types of benefits of fish oil that seem to come from the omega-3 fatty acid which founds in the fish oil. Compelling, the human body does not able to produce its own omega-3 fatty acid.
Also, the body does not able to produce omega-3 fatty from the omega-6 fatty acid, that is very common in the Western diet. Massive researches have done on the EPA and DHA, these both are two types of omega-3 fatty acid which is often in the supplement of fish oil.
Also, omega-3 fatty acid can reduce the swelling and pain. This thing can explain why fish oil is more effective for psoriasis and dry eyes. These fatty acids can prevent the blood from clotting easily.
How to Use Fish Oil Supplement?
Take the dose of fish oil as directed on the label, and as your doctor prescribed to you. But don’t try to take an overdose or for longer than the recommendation. You need to swallow the capsule of fish oil. But don’t try to puncture and open the capsule.
Fish oil is a part of complete treatment which also includes in your diet, exercise, and weight control. So just follow your diet, medication, and routine of exercise closely. There might be other drugs which can interact with fish oil.
It’s good to tell your doctor about all the medications you are using—things that are included in the prescription, over-the-counter, vitamins, and herbal products. And, don’t take any extra or other medication without asking to your doctors.
If you think you are using too much dose of medicine, then stop taking them and get the emergency medical help. Or if you experience of any signs of allergic reactions such as hives, swelling of your face, lips, tongue, or throat.
Taking the doses of fish oils, fish liver oils, and omega-3 supplements may cause of risks in some people.
- Supplement of omega-3 might affect blood clotting and can interfere with the drugs that target blood-clotting condition.
- Sometimes that can trigger some side effects, usually minor gastrointestinal issues such as belching, indigestion, or diarrhoea.
- Oil of fish liver contains a high level of vitamin A and D. And, too much of these are may be poisonous.
- People who are with shellfish or fish allergies might be at risk if they eat fish oil supplements.
- Eating excess level of oily fish and increases the chance of poisoning from pollutants in the ocean.
- It is very essential to note that the FDA does not regulate the quality and purity of the supplement. Buy them from a safe and reputable source and when possible take in omega-3 from the natural source.
Precautions to Keep in Mind
Children’s: Fish is only safe when you take suitable quantity. It has been used in carefully though feeding cells in babies for a few months up to nine months. But the young children do not eat more measures of fish in one week.
This oil may be harmful if you consume it in a massive amount from the dietary sources. Fatty acid contains toxins like mercury. Eating polluted fish regularly can be a cause of brain damage, mental insanity, ignorance and illness in the children.
Pregnancy and Breastfeeding: Fish oil can be safe if you take the dose from your mouth correctly. You were taking the dose of fish oil while pregnancy does not appear likely to be harmful and doesn’t affect the fetus or baby while breastfeeding.
Limit the consumption of oils of other fishes to 12 ounces a week. The fish oil might be harmful if you take the massive amount from dietary sources because fatty fishes contain some toxins like mercury.
Fish oil contains several health benefits. Supplement of fish oil can save you from inflammation in your immune system. You just need to swallow the capsules directly by your mouth. It’s the most famous dietary supplement all over the world.
Also, it contains omega-3 fatty acids, which is good for our health. Fishes are a great source of vitamins, minerals, and many health benefits. It helps to increase the HDL level and reduce LDL cholesterol.
It’s a healthy supplement for you. Fish oil supplements are suitable for patients of irritated eyes, heart, mental disorder. Or, if you want to lose excess weight, you can use fish oil supplements.