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5 Benefits of Taking Fish Oil

Moreover, omega 3 fish oil supplements can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes painful joints.

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5 Benefits of Taking Fish Oil

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  1. 5Benefits ofTakingOmega 3 FishOil Fishoilisone ofthe mostcommonlyconsumeddietarysupplements. It’srichinomega-3 fattyacids,whichareveryimportantfor yourhealth. Ifyou don’teatalot ofoilyfish,taking a fishoilsupplementcouldhelpyou getenough omega-3 fattyacids. Hereare5healthbenefitsoffishoil. WhatIsFishOil? Fishoilisthe fator oilthat’sextractedfromfishtissue. It usually comes from oily fish, such as herring, tuna, anchovies, and mackerel. Yet it’s sometimesproducedfromtheliversofotherfish,asisthecasewithcodliveroil.

  2. TheWorldHealthOrganization(WHO) recommendseating1–2 portionsoffishperweek.This isbecausetheomega-3 fattyacidsinfishprovidemanyhealth benefits, includingprotection againstanumberofdiseases. • However, ifyou don’teat1–2 servingsoffishperweek,omega 3fish oilsupplementscan help yougetenoughomega-3s. • Around 30%offish oilismade upofomega-3s,whiletheremaining 70%ismadeupofother fats.What’smore,fishoilusuallycontainssomevitamin AandD. • It’simportanttonotethatthetypes ofomega-3sfoundin fish oilhave greaterhealthbenefits thantheomega-3sfoundinsome plantsources. • Themainomega-3sin fish oil are eicosapentaenoicacid(EPA)anddocosahexaenoicacid (DHA),whiletheomega-3in plantsourcesismainlyalpha-linolenicacid (ALA). • AlthoughALAisan essentialfattyacid,EPAand DHAhavemanymore healthbenefits. • It’s also important to get enough omega-3s because the Western diet has replaced a lot of omega-3s with other fats like omega-6s. This distorted ratio of fatty acids may contribute to numerousdiseases. • MaySupportHeart Health • Heartdisease istheleading cause ofdeathworldwide. • Studiesshowthatpeoplewho eata lot of fishhavemuchlowerratesofheartdisease. • Multipleriskfactorsfor heart disease appear to be reducedbyconsumptionoffish orfish oil. Thebenefitsoffishoilforhearthealthinclude: • Cholesterollevels:Itcanincreaselevelsof“good” HDLcholesterol.However,itdoes notappear to • reducelevelsof“bad”LDLcholesterol. • Triglycerides:Itcanlower triglycerides byabout15–30%. • Bloodpressure:Eveninsmalldoses,ithelpsreduceblood pressurein people with elevatedlevels.

  3. Plaque:Itmayprevent theplaquesthatcauseyourarteriestoharden,aswellasmake arterialplaquesmorestableandsaferinthose whoalreadyhave. • Fatalarrhythmias:Inpeople whoareatrisk,itmayreducefatalarrhythmiaevents. Arrhythmiasareabnormalheartrhythmsthatcancauseheartattacksincertaincases. • Although fish oilsupplementscanimprovemanyoftheriskfactorsfor heart disease,thereisno clear evidencethatitcanpreventheartattacksorstrokes. SUMMARY Fishoilsupplementsmayreducesome ofthe risksassociatedwithheartdisease.However,thereisnoclearevidencethat itcanpreventheartattacksor strokes. 2.MayHelpTreat CertainMentalDisorders Yourbrainismade upof nearly60%fat,andmuchofthisfatisomega-3fattyacids.Therefore, omega-3sareessentialfor normalbrain function. Infact, somestudiessuggestthatpeoplewithcertainmentaldisordershaveloweromega-3 bloodlevels. Interestingly,researchsuggeststhat fishoilsupplementscanpreventtheonset orimprovethe symptomsofsomementaldisorders.Forexample,itcanreduce thechancesofpsychotic disordersinthosewho areatrisk. Inaddition,supplementingwithfish oilin high dosesmayreduce somesymptomsofboth schizophreniaandbipolardisorder. SUMMARY Fishoilsupplementsmayimprovethesymptoms ofcertainpsychiatricdisorders.Thiseffectmaybearesult ofincreasing omega-3fattyacidintake. 3.May AidWeightLoss Obesityisdefined ashaving abodymassindex(BMI) greaterthan 30.Globally,about39%of adultsare overweight,while13%are obese.Thenumbersare evenhigherin high-income countriesliketheUS.

  4. Obesitycansignificantlyincreaseyourriskofother diseases,including heartdisease,type 2 diabetes,andcancer. Fishoilsupplementsmayimprove bodycomposition andriskfactorsfor heartdiseasein obese people. Furthermore,some studiesindicatethat fishoilsupplements,incombinationwith diet or exercise,canhelpyouloseweight. However,notallstudiesfoundthesameeffect. One analysisof21 studiesnotesthat fishoilsupplementsdidn’tsignificantlyreduceweightin obeseindividualsbutdidreduce waistcircumference andwaist-to-hipratio. SUMMARY Fishoil supplementsmayhelpreducewaist circumference,aswellasaidweightlosswhencombinedwithdiet or exercise. 4. MaySupportEyeHealth Likeyourbrain,youreyesrelyon omega-3fats. Evidenceshowsthatpeoplewhodon’tget enoughomega-3shaveagreater riskofeyediseases. Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results on fish oil supplementsarelessconvincing. One studyfoundthatconsuming a highdoseof fishoilfor19weeksimproved visionin allAMD patients.However,thiswasaverysmallstudy. Twolargerstudiesexamined thecombined effectofomega-3sand othernutrientsonAMD. One studyshowed a positive effect,while the otherexhibitednoeffect.Therefore,theresults areunclear. SUMMARY Eatingfishmayhelppreventeyediseases. However,it’sunclearwhetherfish oilsupplementshavethissame effect. 5.MayReduceInflammation

  5. Inflammationisyour immune system’swayoffightinginfectionandtreatinginjuries. However,chronicinflammation isassociatedwithseriousillnesses,suchasobesity,diabetes, depression,andheartdisease. Reducing inflammationcanhelptreat symptomsofthesediseases. Because fishoilhasanti-inflammatoryproperties, itmayhelp treatconditionsinvolvingchronic inflammation. For example,in stressed and obeseindividuals,fishoilcan reducethe production and gene expression ofinflammatorymoleculescalledcytokines. Moreover,omega 3fishoilsupplementscansignificantlyreduce joint pain,stiffness, and medicationneedsin peoplewithrheumatoidarthritis,whichcausespainfuljoints. While inflammatoryboweldisease (IBD)isalso triggered byinflammation,thereisnoclear evidencetosuggestwhetherfishoilimprovesitssymptoms. SUMMARY Fishoilhasstronganti-inflammatoryeffects andcanhelpreducesymptomsofinflammatorydiseases, especiallyrheumatoid arthritis.

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