Team AckoJun 22, 2023
No diet plan is complete without the inclusion of omega-3 fatty acids. These essential nutrients are vital for your overall health and well-being. Your body can't produce omega-3s on its own, so it's important to make sure you're getting enough of them through your diet. These "good fats" offer a wide range of health benefits, from supporting heart health to reducing inflammation. The best way to get the omega-3s you need is by including a diet high in fatty acids. You may enjoy the benefits of fatty acids by including foods such as almonds, walnuts, flax seeds, and chia seeds, and fatty fish such as tuna and salmon in your diet, but if you are unable to maintain a well-balanced diet, the Fish Oil supplements in the form of capsules can help you reap the benefits of fatty acids. Read ahead for details.
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Fish Oil is an essential nutrient. Usually, this type of oil comes from fish like sardines, salmon, etc. It is rich in docosahexaenoic acid (DHA), omega-3 fatty acids, and eicosapentaenoic acid (EPA) which are considered to have several health benefits.
These nutrients are required by your body for several biological functions including signalling, structural maintenance, and cell membrane fluidity. They also regulate the following functions.
The function of the nervous system
Apart from the above they enhance mood, improve immunity, and reduce oxidative damage. Although Fish Oil has several advantages, excessive use might result in a number of negative effects. So, it is always wise to consult your doctor before consuming it.
The nutritional value of 100 grams of Fish Oil is as follows.
% Daily value
Omega 3 fatty acid
Here are some potential health benefits of Fish Oil.
Since cardiovascular disease is one of the leading causes of death worldwide, studies show that people eating a lot of fish tend to suffer less from heart disease. Consumption of Fish Oil (FO) lowers many risk factors for heart disease. The following are some of the advantages.
Improves cholesterol levels: Consumption of FO supplements can promote HDL cholesterol and can lower LDL cholesterol levels.
Reduces triglyceride levels: FO supplements can reduce triglyceride levels by 15-30 percent.
Regulates blood pressure: It helps maintain blood pressure levels even if consumed in small doses.
Prevents plaque formation in the arteries: Consuming FO on a regular basis under the supervision of a certified doctor may help prevent the plaques that harden the arteries. It can also make arterial plaques more stable and safe in people who already have them.
Your brain is made of about 60 percent fat, and the majority of this fat is omega-3 fatty acids. Omega-3 fatty acids are required for the development of brain cell structures. Thus, it is vital for brain function. Furthermore, they are also required for nerve cell activity. Research has demonstrated that FO can help in memory enhancement.
Studies also suggest that omega-3 fatty acids may help prevent the onset or recover the symptoms of certain mental health conditions. For example, omega-3 fatty acids can help lessen the chances of developing psychotic disorders. Additionally, FO supplements may help alleviate the symptoms of bipolar disorder and schizophrenia.
Because of the moisture retention qualities of omega-3 fatty acids, FO is considered beneficial for preventing dry eyes. If you do not consume enough omega-3 fatty acids, then you may be at a higher risk of developing eye disorders. According to studies, regular consumption of Fish Oil helps prevent the early development of age-related macular degeneration (AMD), a degenerative eye ailment.
Chronic inflammation is linked to health conditions like diabetes, heart disease, obesity, and depression. Since FO has anti-inflammatory properties, it may help cure diseases related to chronic inflammation. For example, obesity and stress may cause inflammation in your body. It was discovered that fish oil reduces the generation and gene expression of inflammatory chemicals known as cytokines.
Rheumatoid arthritis is accompanied by joint pain and swelling. If you suffer from rheumatoid arthritis, Fish Oil supplements can considerably reduce your joint pain, stiffness, and medication requirements.
Fish Oil may help to keep your skin moisturised and lessen dryness. The fatty acids may improve skin radiance and reduce irritation. Due to its ability to repair cell membranes from the inside, omega-3 fatty acids can help repair damaged skin cells. Fish Oil supplements can also be effective for a variety of skin conditions, including psoriasis and dermatitis.
The liver processes the majority of the fat in your body and thus might contribute to weight gain. Non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in your liver, is becoming increasingly common nowadays. Fish Oil supplements can enhance liver function and reduce the symptoms of fatty liver.
Apart from the above benefits, Fish Oil supplements may support pregnancy and foetal brain development and improve symptoms of depression, mental decline, and bone health.
Fish Oil is primarily known for its numerous health benefits. However, excessive consumption of fish oil is not always beneficial and may cause more harm than good to your health. Here are some common side effects that can happen if you consume too many Fish Oil supplements.
Too much omega-3 fatty acid could increase blood sugar levels
Bleeding gums and nosebleeds are the two most common negative effects of consuming too much Fish Oil
It can result in low blood pressure
Consuming Fish Oil in excessive amounts can cause diarrhoea
It can trigger acid reflux
There is a greater risk of hemorrhagic stroke
Higher amounts of Fish Oil consumption can increase vitamin A toxicity. And vitamin A intoxication can result in nausea, dizziness, joint discomfort, and skin irritation. It may also cause liver damage and liver failure in extreme situations.
Over-consumption of Fish Oil can interfere with sleep and contribute to insomnia.
If you do not consume 1-2 servings of oily fish per week, you should take a Fish Oil supplement. The dosage may vary depending on your health and age. Please discuss the dosage with your doctor.
Fish Oil may help lower triglyceride and cholesterol levels, prevent heart disease, heal wounds, protect skin from damage, and reduce inflammation.
Please consult your doctor for accurate dosage.
The side effects of Fish Oil may include high blood sugar, bleeding gums and nose, low blood pressure, risk of hemorrhagic stroke, heartburn, upset stomach, nausea, skin irritation, insomnia, and joint pain.
Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.
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