There are many promising benefits associated with fats, and even though fat gets a bad name, it’s essential to get enough of them in your diet.
There are several types of fatty acids, but Omega-3 fatty acids are among the healthiest. In addition to being a nutrient that most people lack in their diets, a lot of people find that it is also quite nutritious and nourishing in nature. There is evidence that the Omega-3 acids present in fish and certain seafoods are a lot more enriching and advantageous than the traces found in vegetarian sources. Vegetarian sources such as walnuts, flaxseeds, soyabeans, etc., contain ALA in high amounts, which is converted in the body to EPA and DHA. Fish oils are a direct source of DHA and EPA. For this reason, fish oil is often promoted as the perfect addition to a healthy diet.
Is it necessary for everyone to take fish oil supplements? Find out 5 top reasons to add it to your diet today!
Lowers Levels of LDL Cholesterol And Triglycerides
Unlike other forms of fat, Omega 3 fatty acids play an extremely significant role in lowering blood triglyceride levels and reducing the risk of heart disease with the regular intake of Omega 3 fatty acids. A study has shown that people who ate fish twice a week or who took fish oil supplements had a lower risk of heart conditions and high cholesterol levels. (1)
Decreases Inflammation in The Joint
There is evidence that omega-3s reduce the production of inflammatory molecules such as cytokines and other inflammatory agents. Due to this property, taking supplements from fish oil can directly benefit someone with an inflammatory condition like arthritis. Furthermore, these supplements have been proven to help reduce the levels of swelling in joints, muscles and nerves that are particularly helpful for someone who experiences chronic pain from Rheumatoid Arthritis (RA). There has also been evidence that omega-3s reduce the production of inflammatory molecules such as cytokines and other inflammatory agents.
Reduces Menstrual Pain
Dysmenorrhea is often caused by strong contractions of the uterus triggered by prostaglandins, which leads to menstrual cramps and abdominal discomfort on a regular basis for most women. A study in 2012 and a study in 2018 found omega-3 fatty acids to have anti-inflammatory properties and one of the studies found that it reduced the use of ibuprofen, which is commonly used as a painkiller.(2)
Helps Build Immunity
If Omega-3 is regularly consumed by the individual, it will help boost their immunity by strengthening the cells in charge of defending the body from diseases. Salmon fish oils and astaxanthin-a special type of antioxidant- are among the top foods that are known to improve your immune system. It is especially important to maintain your immune system now due to the pandemic of COVID-19.
In 2013, researchers from the European Journal of Neuroscience published a study examining the effects of fish oils on the mental wellbeing of children. During the crucial years of brain development, the supplement was given to the subject. Results suggested that children should be given fish oil capsules as early as possible. The researchers expressed that doing this will assist in preventing mental disorders and anxiety disorders.
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• Fish and omega-3 fatty acids. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Accessed Aug. 19, 2019.
• Maroon, J. C., & Bost, J. W. (2006). Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surgical neurology, 65(4), 326–331. https://doi.org/10.1016/j.surneu.2005.10.023