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Last Updated on March 18, 2021

11 Benefits of Fish Oil That You Might Not Know About

11 Benefits of Fish Oil That You Might Not Know About

The benefits of fish oil seem to be at the forefront of many conversations around our health and well-being. During your research about its health benefits, you might have already stumbled about its effects on digestion, but did your research tell you about the other benefits of fish oil, such as its contribution to the improvement of your memory, weight, and heart, as well?

Today, we’ll discuss some of the many benefits of fish oil, and you can decide if it should be part of your daily diet.

What Is Fish Oil?

Simply put, fish oil refers to the fatty acids present in the fish that we consume. Years ago, fish oil could only be obtained from ingesting the flesh of the fish directly, but because of advancements in technology, fish oil supplements are widely available in supermarkets and health food stores. Now, more and more people are taking it with their meals.

The most widely discussed component of fish oil is the omega-3 fatty acids. Many of the benefits come directly from these, making them an incredibly valuable factor in all fish oil supplements. As you will see, most of the benefits discussed below come directly from the presence of omega-3s in fish oil.

If you’re interested in a high-quality fish oil supplement, you can check out this Infuel Omega 3 Fish Oil Supplement.

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1. Reduced Risk of Cardiovascular Problems

If you need to control high blood pressure and lower high triglyceride levels in your body, fish oil can help. Omega-3s make your vessels more elastic and relaxed—this means that your blood can pass through them more easily. Several studies have found this to be true[1], making this one of the best benefits of fish oil.

2. Protects Your Skin

Fish oil reduces acne, protects you from sunburn and even reduces skin flaking. One study found that both omega-6s and omega-3s “are showing promise as safe adjunctive treatments for many skin disorders”[2] These benefits likely come from the anti-inflammatory properties of fish oil.

3. Reduces Symptoms of Arthritis

The benefits of fish oil works in a two-pronged approach: it is known to reduce cellular inflammation, and to protect your joints from pain by inhibiting pain-causing chemicals in your body.

One study found that “Supplementation with omega-3 PUFAs [polyunsaturated fatty acids] for 3-4 months reduces patient reported joint pain intensity, minutes of morning stiffness, number of painful and/or tender joints, and NSAID consumption”[3].

4. Slows Signs of Aging

Telomeres are the extreme ends of chromosomal DNA. Basically, to look younger, you need longer telomeres. One study found that patients with lower levels of omega-3s in their blood experienced quicker shortening of their telomeres[4].

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This not only affects the physical aging process, but other signs of aging, such as heart disease and cell degradation.

5. Prevents Depression

You might be shocked to know that among the benefits of fish oil, this one is actually the least known. Omega-3s contain two fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These have presented the most promising evidence in support of fish oil as a treatment for depression and other mood disorders[5].

EPA seems to be the more effective of the two, but DHA has also been found to be potentially effective in lowering risk of suicide.

6. Helps Reduce Abdominal Fat

While no evidence has been found to support fish oil as a weight loss aid, one research review discovered that “waist circumference was significantly reduced in those with fish oil supplementation combined with life modification intervention”[6].

This means that it’s likely that fish oil helps eliminate abdominal fat when combined with healthy lifestyle changes. If you’re looking to lose some inches off your waist, eat healthier, exercise, and add in a fish oil supplement each day.

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7. Improves Memory

One notable 5-year study found that “Consumption of seafood was associated with slower decline in semantic memory and perceptual speed” in 915 participants[7].

While it’s impossible to stop memory loss altogether, fish oil can help slow it down over time.

8. Reduces Risk of Breast Cancer

Among the benefits of fish oil, this one is the most controversial. That said, many research studies have shown that intake of fish oil can reduce the risk of developing breast cancer by up to 14%[8].

Combined with a healthy diet and regular exercise, the risk of cancer can be reduced significantly.

9. Preserves Muscle Mass

In an interesting study done on cancer patients who underwent chemotherapy[9], fish oil helped preserve weight and muscle mass, suggesting that it can combat cancer-related malnutrition. It’s unclear whether fish oil can preserve muscle mass for the general population, but these findings are incredibly encouraging.

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10. Reduces Health Effects of Pollution

Omega-3 fatty acids can help shield you from the damaging cardiac effects that you will experience when exposed to air pollution, especially ultrafine particulate matter. This is one of the most useful benefits of fish oil, as we will all be exposed to air pollution at some point in our lives.

One study on 29 healthy adults concluded that “omega-3 fatty acid supplements offer protection against the adverse cardiac and lipid effects associated with air pollution exposure”[10].

11. Helps Maintain Bone Density

NASA scientists have discovered that NFκB, a specific type of omega-3 fatty acid, can “inhibit the activation of factors that lead to bone breakdown” in patients with osteoporosis[11]. The same was true for those experiencing weightlessness in space, though you’re unlikely to find yourself in the same position anytime soon.

Final Thoughts

Which of these benefits of fish oil is most relevant to you? Whether you’re aiming to reduce symptoms of depression, lower your risk of cancer, or protect your skin, eating fish or taking fish oil and omega-3 dietary supplements can help as part of a healthy lifestyle.

More on the Benefits of Fish Oil

Featured photo credit: Caroline Attwood via unsplash.com

Reference

More by this author

Lianne Martha Maiquez Laroya

Lianne is a licensed financial advisor, Registered Financial Planner, entrepreneur and book author.

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Published on May 6, 2021

15 Best Foods Rich in Omega-3

15 Best Foods Rich in Omega-3

Foods rich in omega-3 are very important for every living person. Omega-3 foods provide nutrition for good health, energy, and focus to help us become more productive. These foods go well with daily meals or can also be used as the main ingredient. Fish, seafood, nuts, and plant oil are a few foods people need to eat to get omega-3.

Here are the 15 best foods that are rich in omega-3 that you should add to your diet.

1. Shrimp

In many restaurants, shrimp plays a major role in delicacies. It’s delicious, very nutritious, and easy to cook. Shrimps contain antioxidants to help boost immunity and fight infections. They also contain omega-3, which is very helpful in fighting heart conditions.

However, you also have to be careful. Shrimp also contains plenty of cholesterols that affect blood flow.[1] So, make sure you eat them in moderation.

2. Mackerel

Fans of white fish will love eating mackerel because of the tremendous amount of omega-3 it contains. For every four ounces of the fish, there is about 2,700 mg of omega-3. Mackerels are very affordable and have been a healthy food source for centuries.

There are several recipes online you can copy to create awesome meals for you and the family. People with mental disorders will also benefit a lot from omega-3 as eating mackerels help reduce the symptoms of schizophrenia and bipolar disorder.[2]

3. Chia Seeds

Vegans love chia seeds because they contain omega-3, making them good for heart health. Also, they’re quite easy to make. Unlike flaxseed, you don’t need to grind them. You can eat them raw, make them into pudding, add them to a smoothie, or include them in your baking. Some people also like to sprinkle them on vegetables and yogurt.

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Eating chia seeds may also aid in weight loss, especially when combined with exercise.[3] The omega-3 content can also help improve eye health. People with eye problems have a low amount of omega-3 in their bodies.[4] That’s why eating these seeds is good for reversing problems with eyesight.

4. Kidney Beans

You can also get omega-3 from eating kidney beans. Even though it’s in low concentration, it still provides you with some of that useful nutrient. Along with omega-3, kidney beans supply protein, fiber, antioxidants, and plant compounds. It also promotes colon health, aid weight loss, and moderates sugar levels.[5] You can add kidney beans to hot or cold salads, side dishes, pasta, and soup.

5. Salmon

Oily fish is one of the foods richest in omega-3, so they are high in demand. Salmon is very important and is regarded as one of the most nutritious foods on the planet. They contain omega 3, vitamin B-6, cobalamin, magnesium, protein, and saturated fats.[6]

People experience inefficiency in personal life because of a low amount of omega-3. Eating salmon can help boost energy and increase productivity because of its abundance of omega-3. Wild salmon contains 3,428 mg of omega-3 in 198 grams, the second-highest in the world.[7] There are several recipes online for adding salmons to food. Children will benefit a lot from eating salmons because it also helps develop brain cells.[8]

6. Flaxseed Oil

People who are looking to increase their heart health turn to flaxseed. It’s one of the foods rich in omega-3 and is good for cooking. Consuming flaxseed oil help reduce cancer cell growth and treats constipation and diarrhea.[9]

The omega-3 content also helps improve skin health and reduce inflammation. Eating flaxseed oil raw is the best thing to do. You can also add it to salad dressing or sauces or use it in low-heat cooking.

7. Brussels Sprout

For those who love vegetables, brussels sprout is one of the best foods rich in omega-3. Cooked Brussels sprout contains 135 mg of omega-3 per 78 grams. Apart from omega-3, the vegetable also offers fiber, vitamin K, and antioxidants.[10]

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Adding the vegetable to a meal is very easy. It’s simple to prepare and cook, and there are several recipes online you can copy. Brussel sprouts are also very delicious, and they provide many health benefits.

8. Walnut

Eating walnut is one of the healthiest things anyone can do. All you need to do is soak them in water overnight and munch them in the morning. People also like adding them to cereals for the flavor and taste.

There are benefits of eating walnuts, including decreased inflammation and promoting gut health. But their high omega-3 content remains the best reason for eating them. Walnuts also lower blood pressure and help you improve in physical activities.[11] You can find walnuts in stores or buy them online fresh.

9. Avocadoes

It’s no surprise that avocado is on the list of best foods rich in omega-3. Even though it contains low amounts, it’s still one of the best to consume. Avocado has a superfood status because it contains a large amount of healthy fats and oils. It’s delicious, easy to cook, and can be eaten raw or added to other meals. They contain more potassium than bananas, are good for the heart, and help lower cholesterol.[12]

Most people who eat avocado regularly tend to be healthier than those who don’t. There are several recipes for making delicious avocado for consumption. Guacamole is one of the most popular, which has become a part of international cuisine.

10. Red Lentils

Protein, iron, and potassium are the main reasons people eat red lentils. Also, the edible legume is one of the best foods that are rich in omega-3. Eating red lentils is also good for the skin, helping you have that fabulous glow. It also supplies magnesium, which aids the flow of blood and oxygen around the body.[13]

You can also get folate from red lentils. These nutrients all work to improve blood vessels and promote a good heart. You can cook it, eat it alone, or add it to salads and vegetables.

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11. Mustard Seed

Eating mustard seed or mustard oil is good for health in many ways. It’s one of the foods in the world that provides healthy oil goods for consumption. Mustard seed contains not just omega-3 but also omega-6 and other saturated fat content. It also promotes energy and vitality.[14] Are you feeling tired and unable to do what you want? You can improve your productivity by chewing on some mustard seeds.

It also supports heart health, reduces inflammation, and treats colds. There are several ways to eat it. You can add to salads, sprinkled inside warm meals, or added to milk. The best way to consume mustard seed is by making it into a mustard paste. Then, it can go into salad dressing and other things.

12. Spinach

Eating leafy green plants is good for the health because of their nutrients. They also give energy and reduce oxidative stress. Spinach contains plant compounds like lutein, which is good for eye health. It also contains nitrates, which help to protect the heart and boost energy. You will get vitamin A, K1, C, and folic acid from it as well.[15]

Spinach is one of the best sources of omega-3 for people who love leafy vegetables. 100 grams of spinach has 370 milligrams of omega-3. Eating spinach energizes the body and helps promote an active and healthy lifestyle.[16] The garlic sautéed spinach is a delicacy that is well-known and appreciated around the world.

13. Navy Beans

People eat navy beans because of fiber, thiamine, magnesium, manganese, and folate. It also contains some amount of omega-3. If you love beans, then navy beans are an excellent way to get omega-3 into your system. The omega-3 in navy beans helps regulate sugar blood levels to prevent or manage diabetes.[17]

It also improves digestion, promotes blood circulation, and repairs damaged tissue. Navy beans soup is a delicacy that many people enjoy. You can eat the beans with bread for breakfast. The folate in navy beans provides energy, which keeps you active all day.

14. Caviar

People pay thousands of dollars to have a taste of caviar. The food comes from the roe of wild sturgeon in the Caspian Sea and the Black Sea. It’s one of the most expensive foods rich in omega-3. So, when you’re paying that high amount, you know you’re getting something worthy.[18]

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There are several types of caviar distinguished by color and other factors. Beluga caviar is about the most expensive, which costs about $8,000 per kg. Caviar also has vitamin B12, A, E, B6, selenium, and magnesium.[19]

15. Sardines

For every three ounces of sardines, you get two grams of omega-3. Sardines have been a favorite food for centuries due to their healthy oil content that promotes heart health and also because they are very delicious.

They also contain vitamin D and calcium, which improves heart health. They are mostly served in cans, but some consume them grilled or smoked. There are several ways to eat sardines, including adding them to salads. Some people eat them straight out of the can, while others add pepper, salt, and garlic before consuming them.[20]

You can also add sardines to pasta to enrich the flavor and taste. Sardines are tasty and will help protect your heart and reduce inflammation.

Summary

Omega-3 is a nutrient that promotes good heart health, boosts immunity, and fights inflammation. You can live a healthy life by consuming foods that are rich in omega-3, along with a well-balanced diet and physical activity. This list of the 15 best omega-3 foods will help you add a variety to your meal plan while still staying healthy.

More Healthy Omega-3 Foods You Should Try

Featured photo credit: leonie wise via unsplash.com

Reference

[1] College of Tropical Agriculture and Human Resources: Nutrition Considerations in Aquaculture: The Importance of Omega-3 Fatty Acids in Fish Development and Human Health
[2] Healthline: How Omega-3 Fish Oil Affects Your Brain and Mental Health
[3] Healthline: Chia Seeds and Weight Loss: What You Need to Know
[4] Harvard School of Public Health: Chia Seeds
[5] Healthline: Kidney Beans 101: Nutrition Facts and Health Benefits
[6] WebMD: The Health Benefits of Salmon
[7] National Institutes of Health: 7 Things To Know About Omega-3 Fatty Acids
[8] Grow by WebMD: Top 10 Brain Foods for Children
[9] Healthline: 6 Benefits of Flaxseed Oil — Plus How to Use It
[10] Healthline: 10 Ways Brussels Sprouts Benefit Your Health
[11] Forbes: Why The Omega-3s In Walnuts Are Not The Same As The Ones In Fish And Algae
[12] Cleveland Clinic: Why Avocados Are a Healthy — and Delicious — Addition to Your Diet
[13] Medical News Today: What are the benefits of lentils?
[14] VeryWellFit: Mustard Oil Nutrition Facts
[15] Healthline: Spinach 101: Nutrition Facts and Health Benefits
[16] SciElo: Omega-3 Fatty Acids and Antioxidants in Edible Wild Plants
[17] Healthline: The 9 Healthiest Beans and Legumes You Can Eat
[18] PubMed.gov: Effects of Scandinavian caviar paste enriched with stable fish oil on plasma phospholipid fatty acids and lipid peroxidation
[19] California Caviar: HEALTH & NUTRITION: Benefits of Caviar
[20] Medical News Today: Are sardines good for you?

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