5 scientifically proven health benefits of fish oil
Fish oil is among the most commonly consumed food supplements globally. It is particularly rich in vitamin A, D and omega-3 fatty acids, all of which play an integral role for our overall health and wellbeing.
Even though the oil is contained naturally in oily fish, such as salmon, mackerel, or sardines, it is very difficult to obtain optimal amounts of it from our diet alone. For that reason, health specialists recommend regular intake in the form of dietary supplements, such as fish oil from shark liver or cod liver oil.
What is fish oil?
Fish oil is the fatty tissue that is extracted from various types of fish. In most instances, the oil is taken from tuna, herring, mackerel, or shark. Very often though, the oil is produced from other fish too, including their liver, which is the case with fermented cod liver oil.
The two main types of omega-3’s that are found in fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Both of them belong to the essential fatty acids family, meaning that they cannot be produced naturally in our bodies.
What are the health benefits of fish oil?
Approximately a third of the fish oil is made up of heart-healthy omega-3 fatty acids, with the remaining 70% comprising other types of fats. According to scientific evidence, the oil is important for the maintenance of stronger bones, healthy heart, and normal vision.
Below are 5 scientifically proven health benefits of fish oil:
1. Reduces chronic inflammation
Thanks to its anti-inflammatory properties, fish oil has been found to reduce the symptoms of various chronic conditions, such as joints pain, irritable bowel syndrome (IBS), and chronic inflammation.
2. Supports heart health
The regular supplementation with fish oil, such as cod liver oil or shark liver oil, has been linked to decreased triglycerides, reduced blood pressure, and improved cholesterol levels.
3. Prevents mental decline
According to scientific data, individuals who supplement regularly with fish oil experience a slower mental decline, improved memory, and reduced risk of developing Alzheimer’s disease.
4. Strengthens bones
Scientists have found that along with calcium and vitamin D, omega-3’s are also beneficial when it comes to optimal bone health and reduction of pathologies, such as osteoporosis.
5. Improves eye health
Our eyes rely heavily on omega-3 fatty acids in order to function normally. Taking enough fish oil has been linked to a lower risk of developing age-related macular degeneration (AMD).
How to supplement with fish oil?
For the majority of adults, the World Health Organization recommends a daily intake of 1,100–1,600 mg of omega-3 fatty acids. Those of you who are pregnant, nursing, or suffer from a higher risk of developing heart disease, may need to increase the daily dosage.
Depending on the fish oil supplement, these recommendations translate into 2 – 3 capsules a day. For best results read carefully the recommended daily dosage by the manufacturer.
Final thoughts
Omega-3 fatty acids represent an integral part of our wellbeing. Improved heart health, stronger bones, and decreased mental decline, are just some of the benefits associated with their regular intake.
Fish oil has been found to be among the richest sources of omega-3’s. Since our diet alone is not enough to provide optimal amounts of fish oil, scientists recommend the daily intake of fish oil supplements. Always buy from a reputed distributor, such as Natural Herbs Market, and adhere to the manufacturer’s recommended dosage.
