Researchers in Harvard University have pointed out that the deficiency of omega 3 is one of the top ten causes of death. This theory has led to various studies about the importance and benefits of omega 3 fatty acid. Fish oil is the greatest source of omega 3 fatty acid. Researchers have discovered various benefits of fish oil. Regular consumption of fish oil can be highly beneficial for your health, skin and hair. Fish oil can reduce the risks of hypertension, obesity, cardiovascular diseases, fertility, pregnancy, arthritis, joint pain, digestion and various other ailments. You know that fresh seasonal fruits and vegetables are exceptionally good for overall health and well being. You can add the fish oil to the top of this list. And today in this post, we are discussing about the top benefits of fish oil for health, skin and hair.
Cold water oily fishes like sardines, mackerel, salmon and herring are the richest source of omega 3 fatty acids, and fish oils. Fishes like tuna have lesser omega 3 in comparison to these fishes. The fishes have certain kind of foods which help them to produce omega 3 and omega 6 oils. Primarily the tissues of the oily fish are the source of fish oil. But today fish oil is available in the form of tablets or capsules.
Fish oils are polyunsaturated fatty acids, two kinds of fatty acids that are present in fish oils are, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish oil can help you to take good care of your physical and mental health. It can help you to deal with the depressions or anxiety disorders because it can manage the hormonal levels in the blood.
Fish oils primarily contain:
- Omega 3 fatty acids
- Omega 6 fatty acids
Surprising health benefits of fish oil
Fish oils have polyunsaturated fats which are especially good for your health. The modern day diet and the sedentary lifestyle can be harmful to your body, but the regular consumption of fish oils certainly gives you long term benefits.
According to this research, Fish oils can treat Alzheimer’s disease. It can reduce the cognitive decline and improve the brain functions in older adults. The weaker brain conditions and the havoc in the cognitive system of the brain are caused due to the drying of the neurons, or when the nerve cells are not responding. Fish oils can make the neurons effective, and this is the reason why patients with Alzheimer’s are always prescribed to have fish oils every day.
Rheumatoid Arthritis and osteoarthritis are caused due to inflammation of the muscles and joints. Excess high levels of uric acid in the blood may be one of the factors behind the arthritis and the joint pain. Fish oils have polyunsaturated fats which can reduce the inflammation. The anti-inflammatory properties of the fish oils can fight against the free radicals and also decrease the uric acid in the blood. Studies show that patients consuming fish oils on a regular basis have lesser symptoms and hardly any pain due to arthritis.
The microvascular and the cardiovascular complications of diabetes can be reduced by consuming fish oil. The anti-oxidizing properties of the fish oil can recover the damaging of the hippocampus cells, thus controlling diabetes, both type 1 and 2. Diabetes is caused in two cases, either when the body is producing lower levels of insulin, or when the body has become non responsive to the insulin. Fish oils can reduce the oxidative stress and thus keep the diabetes in check. Studies have shown that people who consume 500 milligrams of fish oil daily, have 48% lower risks of diabetes.
Check cholesterol levels
The body needs two kinds of cholesterols, HDL, the good cholesterol and the LDL or the bad cholesterol which is harmful for the body. Higher cholesterol is related to the high blood pressure and hypertension, blocked arteries, high pulse rates and obesity. The high cholesterol can interfere with the blood circulation of the body and thus can lead to fatal damages.
The polyunsaturated fats of fish oil and the omega 3 fatty acids can manage the cholesterol levels in the body. Thus, the risk of cardiovascular diseases is greatly reduced when the levels of cholesterol are checked and controlled. If you are adding 3-7 grams of fish oils in your daily diet, then you can maintain the healthy HDL to LDL ratios, and also proper triacylglycerol concentration.
With advanced age, especially in the case of menopausal women, the bone health begins to deteriorate due to the lower levels of calcium in the body. The bones begin to become thin, and this may cause conditions like osteoporosis.
Weaker bone health can be prevented with the regular consumption of omega 3 and omega 6 fatty acids, and the greatest source of these polyunsaturated fats is the fish oil.
According to a study conducted by Department of Psychology, University of Brazil, the immune system can be improved to a great extent by consuming fish oil and antioxidant astaxanthin. Salmon contains both of these constituents and hence it is considered to be a great fish to have in order to improve immunity. The anti-oxidizing properties of fish oil will help you a great deal to ward off any common diseases like flu, minor infections, common cold etc.
Prevent eye disorders
Age-related macular degeneration (AMD) and cortical cataracts can be prevented and cured with the regular consumption of fish oils. Studies show that patients suffering from AMD have really low levels of polyunsaturated fats, EPA and DHA in their body. The fish oils have anti-oxidants and also anti-inflammatory properties which help in maintaining the proper eye conditions.
Fish oils can increase the serotonin or the “feel-good hormones” in the body, which can help in case of mood disorders like anxiety and depression. Studies reveal that, fish oils can lead to 40% decrease in the symptoms of depression and other mood disorders. Fish oils improve the concentration of amino acids and nutrient concentration of the brain, thus fighting the mood disorders.
Benefits of fish oil for hair
As I said, there are a number of benefits of fish oil; it’s good for your health, hair and skin. The body systems are all interlinked. If you are having proper diet, the hormonal balance is maintained, and then your skin and hair will reflect it too. The answer is a big fat YES. Fish oils are not just good for your health, but it’s also good for your hair. Due to improper diet, pollution and stress, you hair tends to face several damages like split ends, rough frizzy hair, hair fall, thinning of hair, receding hairline, dandruff etc. Fish oils can be the effective solution to most of your hair problems.
Will you like to have the shining and lustrous hair, like you see in the TV commercials? Well, now it is possible with the help of fish oil. With regular consumption of fish oil, you can avoid and cure the hair problems. The fish oil helps in moisturizing the scalp; it strengthens the hair follicles, and improves the blood flow in the cuticles, which help in better hair conditions. The essential omega 3 fatty acids can help improve the conditions of the hair follicles, and thus you can manage to have good shining lustrous hair.
In 2013, a journal was published in Dermatologic Clinics, which shows that the fish oil can help in giving the proper nutrients to the hair follicles and thus improve the hair growth and hair quality. Matrix stylist Nick Stenson is a strong believer of using hair care products like this, the fatty acids which improves the hair quality from within.
Benefits of fish oil for skin
Ildi Pekar, consulting dermatologist of L’Oreal Paris, says that fish oil is especially good for skin, it can help in curing acne, wrinkles and also dark spots. Fish oil helps in maintaining the hormonal balance in the body, and thus increases the collagen. The wrinkles are reduced and the skin pores stop getting bigger. Open skin pores lead to dark spots, acne or pimples, thus making the skin look bad.
But regular consumption of fish oils can repair the skin cells from within. The darker skin cells shed off and you get the glowing skin tone. You can also lighten the skin marks and also the stretch marks by the consumption of the fish oil. The polyunsaturated fats and omega 3 fatty acids repair the skin, and help you to prevent the signs of premature ageing.
What is a fish oil capsule?
Fish oil capsules contain purified form of omega 3 fatty acids obtained from sardines, salmon and anchovies. The capsules contain the docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA) and both these constituents are beneficial for the body. The fish oil capsule is a supplement, and sometimes the omega 3 fatty acids are also derived from the flaxseeds and other such vegetable sources. You must take the capsules only after consulting physicians. The capsules must be taken under medical observations. But, you can include the fish containing the omega 3 in your regular diet. The natural resources of omega 3, like the fishes and vegetables are always better than fish oil capsules and supplements.
Foods rich in omega 3 fatty acid
Besides the fishes, there are some of the vegetables and other food items that are also rich in Omega 3 fatty acids and Omega 6 fatty acids. There are many vegetarians who stay away from fishes and meat. But, having these food items, can also help you to include the essential omega 3 in your diet. The foods are:
- Chia seeds
FDA has approved that it is safe to take 3000 mg of omega 3 per day, for adults. Sometimes, the fishes are contaminated due to the presence of high levels of mercury or toxic elements in the water. Make sure that the fishes you are having are fresh and from authentic sources. United States Environmental Protection Agency limits the consumption of fatty fishes like tuna, salmon for the pregnant women, due to the possible presence of toxic elements in them.
What happens when you are not having enough of omega 3?
The omega 3 and omega 6 ratio is vital for a healthy body and mind. The omega 6 comes from fatty foods, fried foods etc. Due to the overconsumption of fatty foods and fast foods in the modern lifestyle, the ratio of omega 6 consumption is much higher than the consumption of omega 3. Due to this, the body becomes unable to digest the omega 3 fatty acids. The average ratio of omega 3 to omega 6 must be 1:2, but in reality it is 1:21. Due to this imbalanced condition, people suffer from various problems like obesity, hypertension, anxiety disorders, depression, cancers etc. Here’s a detailed study, you may like to refer.
Is there any side effect due to over consumption of fish oil?
Too much of anything is bad for your health, and same is the case of the fish oil. If you are having fish oil higher than required, then it may cause several problems like heartburn, nausea, nose bleeding, rashes and loose stools. So, it is always advised that you talk to your doctor before having fish oil supplements or capsules. If you have Diabetes, then you must have it under strict medical observations. Taking fish oils have often caused a rise in the fasting blood sugar level.
Over to you
Fish oils are essential for you, and you can have it in the form of natural resources like fishes and vegetables, and also fish oil capsules and supplements. Even though there are multiple benefits of fish oils, you must take it only after consulting with your physicians. Too much of fish oil can be detrimental for your health, so taking extra precautions is always beneficial for you. If you are taking proper doses of fish oil then you can prevent several health disorders like:
- Heart problems
- High cholesterol
Now that you know the benefits of fish oil, consult your doctor and then start moderating your diet accordingly.
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.