In recent times, there have been a lot of studies regarding the fitness and health issues of people. The increasing busy schedules, parties, spontaneous adventures have made our lifestyles quite different.
Everyone has a unique life. Thus, everyone needs different kinds of ways to stay healthy! What is not different is some nutrients that all of the humankind needs.
So to stay healthy, scientists and diet experts have discovered “fish oil”, which is very much associated with our balanced health. There are numerous benefits as well as some side effects of the oil.
In this article, you will explore all the aspects of fish oil. Like, how to include it in your diet, what to keep in mind throughout, how is it good for your overall body, and how it will help you stay fit!
It has been a well-known fact that many bodybuilders and sports persons encourage omega-3 fatty acids, that is, fish oil, in the diet to gain muscle and lose fat. But what is the reason behind it? What does omega-3 have which makes it essential to include it in our diet? You will have all the answers by the time you finish reading this article! Let us start by discussing what is fish oil.
What is Fish Oil?
Fish oil has two kinds of omega-3 fatty acids that are, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These omega-3 fatty acids are found in animal products, phytoplankton, and fish.
In easier terms, we can refer to fish oil as the oil or grease, located in the body tissues of certain fishes. Along with omega-3 fatty acids, fish oil is also rich in protein and vitamins A and D.
An *interesting fact* to acquire is that fish oil omega-3 fatty acids are more effective than plant-based omega-3 acids! This is majorly due to the fact that plants are a richer source of Alphalinolenic Acids (ALA).
Benefits of Fish Oil
According to The World Health Organization (WHO), intake of at least 1-2 ounces of fish per week is sufficient to acquire the omega-3 benefits.
The oil has proven to be helpful, beneficial in many ways. It helps to reduce pain and swellings, diseases related to the kidney, heart, brain, circulatory system, and even eyes.
Nurtures A Healthy Weight
It is proved that the calories that might be stored as ‘fat’ in our bodies can be transformed into muscle. Fish oil has proved to be beneficial against the challenge of weight loss and tackles the increasing problems of obesity and other diseases which follow it.
The oil lowers triglycerides (the blood fats), which is beneficial in diabetes. Some researches show that the high dosage of fish oil is helpful in the unwanted excess weight loss in cancer patients.
It is believed that the oil slowdowns the process of weight loss by helping the patients fight depression and keeps their mood lightened by supporting the levels of serotonin in the body, which is often called the feel-good hormone.
Aid In Mental Disorders
Psychosis is a mental disorder where the patient might have hallucinations and stay in a delusional state. It is believed that if teenagers and adults with mild symptoms take fish oil supplements, psychotic illness can be prevented.
Other Illnesses like bipolar disorder, attention deficit hyperactivity disorder, developmental coordination disorder, depression, and insomnia can also be treated with fish oil omega-3 fatty acids.
Relief In Menstrual Cramps And Pregnancy
Researches show that taking fish oil with vitamin B12 or vitamin E can be a great relief for the females out there who tackle problems of period cramps and take help from hot water bottles and tablets. Fish oil can be a great alternative to pain medications.
Fish oil has also proven to be beneficial for pregnant mothers along with their unborn babies. Omega-3 acids are an excellent resource for healthy growth and development. Pregnant and lactating mothers can use fish oil supplements for a lower risk of having allergies and better visual development in their kids.
Improves Heart Health
The health of the heart is a rising concern in recent days. With a busy lifestyle, we tend to take less care of the organ which pumps and purifies our blood system. Fish oil has proved to reduce the risk of many heart diseases.
Severe conditions like heart failure, high blood pressure, cholesterol levels, plaques (reduces and blocks the flow of oxygen to the heart and other parts of the body), fatal arrhythmias (irregular heart rates), and such other illnesses can be prevented through the intake of sufficient fish oil supplements. The oil reduces the chances of getting a heart attack or a stroke if included in the diet. Thus, it reduces the chance of deaths due to such attacks.
A Wonder For Eyes
Fish oil omega acids intake has proved to be quite a lot beneficial for our eye health.
The supplements improve the retinal function, lower the risk of age-related vision loss, reduce the risk of developing cataracts, and prevent drying of eyes, where the eyes get unable to produce a sufficient amount of liquid or tears in the eyes, which affects the proper functioning of the eyes.
However, some experts have suggested taking a properly balanced diet, instead of taking supplements for the eyes. Fresh fruits, vegetables, and other natural resources should be considered too, to maintain healthy eyes and ensure their proper working.
Reduces Belly Fat
Fish oil supplements are used in bodybuilding and fitness. Combining the fatty acids with exercise can provide significant fat loss than taking the supplements alone or doing the exercise alone.
Good For Joints
Joints pain is becoming ordinary day by day. The pain has not restricted itself to the elderly only. Now the young adults face the problem too, due to the rugged lifestyle of the current world.
The pain in the joints prevents speedy work and disrupts our pace. The fish oil has proved to reduce the stiffness in your joints and improve blood flow.
Sources Of Fish Oil
Eating fish at least twice a week can reduce the chances of cardiovascular diseases, according to the American Heart Association (AHA). Up to 3 grams of supplements of fish oil is considered safe.
Now let’s see how we can include fish oil in our diets. The oily fishes are a great resource to consume fish oil omega-3 acids, such as:
- Seal blubber
- Seal blubber
- Whale blubber
- Seaweed and algae
- Kidney beans
- Hemp seeds
- Soybean oil
- Fatty nuts
- Canola oil
- Chia seeds
Side Effects of Fish Oil
By far, you know about all the benefits of consuming fish oil in our daily diets. However, as the saying goes, ‘excess of everything is bad,’ there are a few possible side effects of the fish oil too.
Like exceeding the fish oil supplement intake, 3 grams per day can lead to nose and gums bleeding. Let’s look at some more arguments regarding the side effects.
- High blood sugar
- Acid reflux
- Vitamin A toxicity
- Upset stomach
- Fishy breath
It would be best if you also kept in mind that the person taking fish oil supplements should not be allergic to fish or to seafood altogether. If the supplement suits you and you wish to increase your per-day intake, then one should consult their doctor first, to avoid any serious complications.
NOTE: Try taking fish oil supplements with meals, or you can even freeze them before intake to decrease the side effects.
The fish oil omega-3 fatty acids have several benefits. Nonetheless, there are many experts who argue that the oil is not that effective as it seems to be. Still, no decision has been taken unanimously by the scientists. The hectic schedule and the mad rush in this contemporary world have forced people to ignore their health. Thus, many decide to take supplements whereas, many decide to go for a natural diet. This article provides you with an appropriate amount of knowledge about fish oil. Now, it is up to you to decide and see for yourself, if you wish to acquire the oil in your diet or lead your life without procuring the benefits of the unique fish oil.
DISCLAIMER: The information provided is just an advisory and does not, in any sense, replace the prescription or advisory of your medical provider.