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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 are seemingly repetitive and constantly played through your heads. During your research about its health benefits, you might have already stumbled about its helpful effects on one’s digestion, but have you read about the other advantages? Did your research tell you about the other benefits of fish oil such as its contribution to the improvement of your memory, of your weight, and of your heart as well?

What’s the big deal with fish oil?

Before we focus on its benefits, let’s talk a little something about its background first. Simply put, fish oil (or omega-3 fatty acids) is the term called to the fatty acids present in the fish that we consume. Back in the day, fish oil could only be obtained from ingesting the flesh of the fish directly, but because of advancement in today’s modern technology, fish oil supplements are generally made available to the public. Now, more and more people are taking it with their meals.

This means that more folks are also taking advantage of the benefits that fish oil has to offer!

The Benefits of Fish Oil

1. Heart: Fish oil reduces your risk for heart complications.

If you need to control your high blood pressure and lower the triglyceride counts in your body, take omega-3 fatty acids. You see, omega-3 makes your vessels more elastic and relaxed—this means that your blood can pass through them more easily. The US Department of Health and Human Services even stated that increased fish oil intake reduces one’s risk of stroke and coronary heart disease.

Dosage needed: 3,000 to 4,000 mg of omega-3 per day can reduce your triglyceride levels by 30%

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2. Skin and complexion: Fish oil gives your skin a make-over.

Beauty gurus, listen up: fish oil reduces acne, protects you from sunburn and even reduces skin flaking. You don’t even need to wear that much make-up anymore to conceal your blemishes.

Dosage needed: 3,000 mg per day. Also, cut down on omega-6 fatty acids such as whole milk, fatty snacks, and oily foods to really see the difference.

3. Pain: Fish oil lessens symptoms of osteoarthritis.

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. Say goodbye to pharmaceutical pain relievers!

Dosage as needed: 2,000 mg per day.

4. General Appearance: Fish oil inhibits signs of unhealthy aging.

Telomeres are the extreme ends of chromosomal DNA. Basically, to look younger, you need longer telomeres. A study by The Heart and Soul Society found that patients with lower levels of fish oil in their blood also had shorter telomeres. So, load up on fish oil, have longer telomeres and look younger.

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Dosage as needed: 1,000 mg per day.

5. Mood: Fish oil prevents depression.

You might be shocked to know that among the benefits of fish oil, this one is actually the least known. The University of Montreal scientist found out that patients with moderate depression who took 1,200 mg of fish oil everyday had significantly reduced depression.

Dosage as needed: 1,200 mg per day.

6. Weight: Fish oil burns your fat effectively.

Omega-3 fatty acids are immediately used as energy, so they actually help reduce body fat. Be sure to exercise regularly as well to really see improvements!

Dosage needed: 3,000 mg per day.

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7. Cognitive: Fish oil improves your memory.

Fish oil supplements help you think more clearly, and can also prevent brain shrinkage.

Dosage needed: 1,000 mg per day.

8. Immunity: It fights breast cancer.

Among the benefits of fish oil, this one’s the most controversial. That said, research studies show that intake of fish oil makes you 14% less susceptible to breast cancer.

Dosage needed: 1,000 mg per day.

9. Muscle: It preserves your muscle tone and muscle mass.

In a study done to cancer patients who underwent chemotherapy, fish oil helps preserve muscle and prevent muscle loss.

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Dosage needed: 2,200 mg per day.

10. Protection: Fish oil protects you from air pollution.

Omega-3 fatty acids help shield you from the damaging cardiac effects that you will experience if you were exposed to air pollution.

Dosage needed: 3,000 mg per day.

11. Bones: It optimizes your bones.

Omega-3 is a vital component for a healthy bone and a maintained bone density.

Dosage needed: 1,000 mg to 3,000 mg per day.

So, which of these benefits is most relevant to you? I don’t know about you, but for me, when I found out about its effect to alleviate depression, I immediately ordered a year’s supply of fish oil and am looking forward to reaping its benefits soon!

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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