Nutrition Made Simple


March 02 2021



Don't like to eat a lot of oily fish, But want to grab its valuable benefits? Fish oil supplement will help you to do so.

Undoubtedly, Fish oil is one of the most commonly consumed dietary supplements. Fish oil is rich in omega 3 fatty acids. Omega 3 fatty acids play a very significant role in one's health. So let us now explore more about fish oil including the varied health benefits offered by it.

What is Fish oil?

Well, it's easy. Fish oil is the oil extracted from fish's tissues. Usually, it comes from oily fish like tuna, mackerel, herring and anchovies. Also, it is produced by livers of the other fish.

WHO recommends eating 1-2 portions of fish each week. 

Well, why such a recommendation by the World Health Organisation(WHO). It is because fish is a great source of omega 3 fatty acids and omega 3 fatty acids provide numerous health benefits. It keeps you away from many diseases as well.

But don't worry, if you don't eat 1-2 servings of fish every week, then fish oil supplement will provide you with omega 3 fatty acids. Interestingly, about 70% of fish oil is made up of fats while only 30% is made up of omega 3s. Fish oil contains vitamin A and D as well. It should be noted that omega 3s in fish oil offer health benefits than the omega 3s present in plant sources. 

Following are some of the major omega 3s present in the fish oil. 

  • Eicosapentaenoic Acid (EPA)
  • Docosahexaenoic Acid ( DHA)

On the other hand, plant sources usually contain alpha-linolenic acid. No doubt, ALA is an essential fatty acid. Nevertheless, more health benefits are being offered by EPA and DHA. 

Since the western diet has replaced a lot of omega 3s with omega 6s, it becomes more important to get omega 3s. With the western diet, the ration has somewhat become distorted making us more susceptible to various diseases. 

Health Benefits of fish oil

Fish oil supports heart health

We know that many people die of heart disease. Studies have shown that people who consume fish have less risk of heart disease. It is believed that consumption of fish or fish oil help in the reduction of many risk factors that precipitate heart diseases. 

Fish oil increases good cholesterol known as High-Density lipoprotein(HDL). However, there is no evidence that it helps in the reduction of LDL and bad cholesterol as well.

It has been found that fish oil can lower triglycerides by 15-30%. Talking about blood pressure, even the small doses of fish oil can help reduce blood pressure. Besides, it also prevents the formation of plaque inside your blood vessels. Further, who already have an existing plaque, fish oil makes it more stable and safer for them. Fish oil can also reduce the risk of fatal arrhythmias, the abnormal heart rhythm.

These heart health benefits seem promising. However, no evidence is yet there that fish oil can help prevent heart attack. Nevertheless, it does reduce the risks associated with heart diseases.

Fish oil helps in the treatment of mental disorders

You know what, your brain is made of 60% fat. And of this 60% fat, the major part is omega 3 fatty acids. Hence we can make out how beneficial omega 3s are for our brain health.

Moreover, certain studies show that low levels of omega 3s are associated with some mental disorders. Hence, taking fish oil supplements becomes much more important. Researchers believe that fish oil supplements can help to prevent mental disorders. So, it can improve the symptoms of the existing mental disease. For instance, studies have found that fish oil can reduce the chances of psychotic disorders who are at a risk.

Various symptoms of diseases like schizophrenia and bipolar disorder can be reduced by the consumption of fish oil supplement in higher doses.

Being rich in omega 3 fatty acids, fish oil maintains your brain's health and can also improve the symptoms of various psychiatric disorders.

Fish oil aids in weight loss

When the Body Mass Index that is BMI is more than 30, it is defined as obesity. If we see the statistics, then nearly 39% of people are overweight globally while 13% are obese. Obesity can increase the risk of other diseases like heart disease, and diabetes as well. 

Nevertheless, Fish oil supplement can reduce the risk factors for heart disease in obese patients. Studies have shown fish oil supplements when taken along with proper diet and exercise can help to reduce weight.

Studies have found that fish oil supplement can help to reduce the waist circumference and waist to hip ratio.

Fish oil supports eye health

Just like our brain, our eyes rely on omega 3 fats. It is believed that people who have less amount of omega 3s are prone to various eye diseases. With age, eye health declines and this leads to age-related macular degeneration abbreviated as AMD. Consumption of fish oil can reduce the risk of such disorders.

A small study found that a high dose of fish oil for 19 weeks improves vision in AMD patients.

Fish oil reduces inflammation

Inflammation is our body's way to fight against infections. however, chronic inflammation is usually associated with various diseases like depression, heart disease, diabetes and obesity. Hence it becomes important to treat inflammation to treat some of these diseases.

Since fish oil supplement has anti-inflammatory properties, it helps to treat all these diseases that are associated with chronic inflammation. For instance, in patients with obesity and anxiety, a fish oil supplement reduces the production of cytokines. 

Moreover, it has been found that fish oil supplement can reduce joint pain and stiffness. 

Fish oil supports healthy skin

Skin being the largest organ in our body contains a lot more omega 3 fats. Due to much sun exposure or may be due to age, our skin health declines. However, many skin disorders like psoriasis and dermatitis can benefit from the consumption of fish oil supplement.

Check out Alvizia Fish oil supplement

Since the body can't make enough of EPA and DHA on its own, Alenfish will help you maintain their levels in your body. Fish oil omega 3 capsule will aid in weight loss as well. It promotes healthy skin, maintains the functionality of joints and keeps your heart and brain health.

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Fish-Oil, Joint-Support, Omega-3, Softgels


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