For centuries, fish oil has played an integral role in a healthy diet. However, sometimes things are so widely accepted that we take them as a given. This can lead to us missing out on the great benefits that come with certain foods and nutrients. There are some very good reasons why fish oil is recommended for everyone, and here are seven of them:
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| 7 Surprising Benefits of Fish Oil |
Section: The Healthy Oils: Omega-3s
Section: Lowers Risk of Cardiovascular Disease
Section: Improves Mental Health
Section: Boosts Energy Levels
Section: Improves Eye Health
Section: Great for Your Skin and Hair
Takeaway: Make sure to get your daily dose of fish oil!
The Healthy Oils: Omega-3
Polyunsaturated fats, such as omega-3 fatty acids, are a form of polyunsaturated fat.
They’re found in foods, such as fish and flaxseed, and dietary supplements, such as fish oil. Omega-3s are thought to be essential for human health, but the body can't make them. That means we'll have to eat to get them.
Omega-3s are important for brain development and function, heart health, and more[1]. The two types of omega-3 fatty acids to focus on are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Fish is the most important source of EPA and DHA. That’s why experts recommend eating 2 or 3 servings of fish per week. The American Heart Association recommends eating at least 2 servings of fatty fish per week to get enough omega-3s. Fatty fish include salmon, trout, herring, sardines, mackerel, and tuna[2].
If you don’t like or can’t eat seafood, you can get EPA and DHA from certain types of algae.
Lowers Risk of Cardiovascular Disease
The fatty acids found in fish oil are important for several bodily functions, including heart health and cognitive function.
Lowering blood pressure is one of the main benefits of fish oil.
Lowers Risk of Cardiovascular Disease.
Reduces Inflammation.
Helps with Weight Loss.
Improves Mood and Symptoms of Depression.
May Help Prevent Cancer.
Improves Bone and Joint Health.
Can Aid in Treatment of ADHD.
Section: Improves Mental Health
Consumption of fish oil improves mental health in young adults, according to a new study published in the open-access journal Frontiers in Nutrition. Previous studies have shown associations between consumption of fish oil and mental health, but this is the first to prove that it was the omega-3 fatty acids present in fish oil that improved mental states.
The findings suggest that young adults with low levels of omega-3 may benefit from taking supplements containing docosahexaenoic acid (DHA), an omega-3 fatty acid found primarily in oily fish, as Eggs, milk, and yogurt, for example, are fortified foods.
Omega-3 has also been associated with improved cardiovascular health and healthy brain development, but evidence for its beneficial effects on mental health is inconsistent. Some studies show associations, but do not prove that it was the omega-3 fatty acids — or the oily fish or other food sources — that caused the improvement.
Boosts Energy Levels
Fish oil is an effective supplement for boosting energy levels and reducing fatigue. It’s especially useful for people with a deficiency in essential fatty acids or anyone who needs additional support to increase their energy levels.
Fish oil is rich in omega-3 fatty acids. The most important of these are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients influence many of the body’s systems, including energy metabolism and the production of neurotransmitters, which are chemical messengers that help cells communicate.
Improves Eye Health
Fish oil is extremely beneficial for the health of your eyes. Studies show that omega-3 fatty acids found in fish oil can benefit a wide range of eye disorders, including dry eyes, macular degeneration, and cataracts.
Studies conducted over the past 20 years overwhelmingly reveal that consuming foods rich in omega-3 fatty acids or taking a high-quality supplement can help prevent many common vision problems.
A study published in the American Journal of Clinical Nutrition 1 followed more than 3,000 participants for 10 years and found that those who got their omega-3 from fish were about 30 percent less likely to develop age-related macular degeneration (AMD) than those who did not eat a lot of fish.
Fish oil also helps protect your eyes from dryness, as it increases your body's production of tears. The omega-3 EPA and DHA found in fish oil help increase tear production by increasing the activity of glands that produce tears.
Great for Your Skin and Hair
Fish oil is great for your skin and hair because it contains omega-3 fatty acids. Omega-3 fatty acids are essential to your health, and they’re not produced by the body, so you have to get them from food or supplements. They help to keep the skin healthy, moisturized, and glowing. The omega-3 fatty acids also protect against inflammation that can cause acne, rosacea, and other skin conditions.
Omega-3 fats can be found in grass-fed meat and dairy products and wild fish like salmon, sardines, herring, and anchovies. If you don’t consume these foods regularly, you probably should consider a fish oil supplement.
Fish oil can increase your hair growth at a faster rate by promoting a healthy scalp. It contains docosahexaenoic acid (DHA), which contributes to healthy scalp circulation. DHA helps your scalp absorb nutrients more efficiently that promote hair growth. A diet rich in omega-3 fatty acids will also help you prevent hair loss by strengthening the roots of the hairs on your head while helping hair follicles absorb the nutrients they need to grow thicker strands of hair.
Takeaway: Make sure to get your daily dose of fish oil!
Packed with fish oil, these nuts are a great way to get your daily dose of healthy fats. Plus, one serving equates to about 3 grams of plant-based protein—making them an excellent choice for a quick snack you can take on the go.