Fish Oil Benefits For Your Daily Diet
Many studies have already highlighted the different fish oil benefits, but you’re here because you want to know more about them. Learn the health benefits of including these omega-3 fatty acids into your diet.
Fish Oil Benefits | How Can a Fatty Fish Improve a Person’s Health?
In This Article:
Here Are the Different Fish Oil Benefits
The fish oil benefits are usually derived from a specific type of essential fatty acids called omega-3 fatty acids. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
According to Cleveland Clinic, some of the benefits of an oily fish include:
Reduced risk of heart disease, heart attack, heart failure, and arrhythmia
- Decreased chances of blood clots
- Slows progression of arterial plaque buildup
- Lower triglyceride levels and blood pressure
- Prevention of Alzheimer’s disease
- Better brain health
- Stroke protection
- Improved high-density lipoprotein (good cholesterol) levels
One of the significant fish oil benefits is the reduction in inflammation. Fish oil’s anti-inflammatory effects are responsible for its nearly miraculous effect on heart health.
These benefits don’t end with the heart, however. Fish oil can offer relief from other forms of inflammation such as the following:
- Lupus
- Osteoarthritis
- Psoriasis
- Raynaud’s phenomenon
Some evidence suggests daily fish oil supplements may inhibit the development of rheumatoid arthritis, according to the Arthritis Foundation. Taking fish oil capsules containing at least 30% EPA/DHA and 2.6 grams twice daily may help treat or manage the condition.
Some studies highlight other fish oil benefits. One of these is having amazing skin. The EPA in fish oil helps to regulate oil production and boost skin hydration. It can clear acne and delay the appearance of wrinkles.
Fish oils may also help fight depression, according to Mayo Clinic. They may also enhance efforts on weight loss, control, and maintenance. While findings have been inconsistent in human studies, animal trials have been positive. This offers hope to countless people who struggle to lose weight.
Get the Health Benefits of Fish Oil from These Sources
The American Heart Association (AHA) has issued its recommendations for getting enough omega-3 fatty acids in your diet. It suggests eating two 3.5-ounce servings per week of fatty fish for improved heart health. These include:
- Lake trout
- Sardines
- Salmon
- Albacore tuna
- Mackerel
- Herring
There are so many ways to enjoy these types of fish. For example, you can try this salmon cake recipe.
Vegans can also take advantage of the same fish oil benefits through certain types of food and oils rich in omega-3 fatty acids. Although not as significant as those found in the fish, these omega-3s are present in the following:
- Walnuts
- Flaxseeds and flaxseed oils
- Chia seeds
- Olive oil
- Canola and soy oils
- Soybeans
- Tofu
For those who do not get enough omega-3 fatty acids, consider consuming fish oil supplements.
They are also ideal for those who are concerned about mercury levels in fish, as well as those who cannot tolerate eating fatty fish. They may be a better choice for individuals who shy away from ingesting cod liver oil.
However, people who have high triglycerides may want to consult their physicians about taking possibly larger doses.
Know more about the different fish oil benefits and their sources from The Health Nerd:
Fish oil benefits impact different parts of the body from the brain to the heart. It makes perfect sense to include the whole-food sources or take the supplements to improve health. To help you incorporate it into your diet, you can also try meal prepping with these goals in mind.
