Fish Oil Benefits | Health Benefits of Fish Oil

Fish oil is a great source of omega3 fatty acids. The omega3 found in fish oil is naturally high in eicosapentaenoic acid (EPA) and docosahexaneocoic acid (DHA). Many health researchers and nutritionalists recommend supplementing the diet with omega3 fish oil and so this resource aims to offer an understanding of what fish oil is, what the benefits are of taking fish oil and omega3 fatty acids and who should/should not consider supplementing their diet with fish oil.

Fish Oil – What is it?

Fish oil offers a highly concentrated, natural source of omega3 fatty acids. Celebrated for its health benefits, fish oil is derived from the tissues of oily fish such as salmon, tuna, mackerel, trout, herring and sardines. For those looking to increase the quantity of fish oil in their diet, it has been recommended by the American Heart Association and the British Heart Foundation recommend eating fish twice-per week. However, this does not always provide the necessary levels of omega3 and omega6 in our diet and can be a particular challenge for those who do not enjoy fish. In such circumstances, omega3 can also be found in supplements, other oils such as flax and hemp, and in foods such as green leafy vegetables, soy and nuts such as walnuts and almonds.

Certain studies have shown fish oil to be the most effective source of omega3 due to its natural ratio with omega6 and the high quantities of both DHA and EPA.

What is the difference between fish oil and cod liver oil?

Fish oils can tend to be much higher in vitamin D, which is excellent for those whose lifestyle does not feature much natural sunlight. For those who have at least twenty minutes of exposure to natural sunlight per day, vitamin D supplementation is definitely not required. These people should consider fish oil over cod liver oil.

Fish oil, although lower in vitamin D, contains far higher quantities of omega3 fatty acids and so can be considered a more effective fatty acid supplement.

Fish Oil – Health Benefits

Fish oil high in omega3 fatty acids has been shown by several research studies to have many health benefits. These can include:

Cholesterol/ Cardiovascular Disease Research has shown that omega3 fatty acids from fish oil help to remove the ‘stickiness’ of blood cells, reducing the chances for it to clot and prevent the heart from beating irregularly. By stopping platelets from clustering together the coronary artieris are protected from being damaged. The omega3s from fish oil can also help to reduce the risk for angina through the reduction of high blood pressure, the lowering of triglycerides levels and the reduction of high blood pressure. This, in itself provides a strong case for adding omega3 fish oil to our diets!

Arthritis and other Inflammatory Diseases

Both osteoarthritis and rheumatoid arthritis have been shown to respond to an increase in intake of omega3 based fish oils. According to research published in the highly respected medical journal The Lancet, patients with rheumatoid arthritis respond particularly well to fish oil supplementation. Fish oils can significantly decrease pro-inflammatory compound production which can lead to a decrease in joint stiffness and pain.

Other research has been able to show a direct link between the onset of arthritis and a deficiency in omega3 fatty acid levels in the body.

The Arthritis Council and the Arthritis Research Council in the UK both strongly recommend omega3 fatty acid supplementation from fish oil or other oils such as flax.

Healthy Pregnancy

It is widely accepted that a woman’s nutritional needs change when she becomes pregnant. This includes both an increase, as well as a decrease of certain foods, drinks and supplements. While we all know that an increase in nutrients during this time is beneficial, however, just as an increase in certain nutrients can support fetal development, deficiency of a number of nutrients can lead to birth defects or complications.

Essential Fatty Acids (omega3 and omega6) in the correct ratio and quantify can offer exceptional benefits in terms of fetal development, the health of the mother-to-be and the health of the baby after being born.

Menstrual Cramps

According to the San Diego State University Health Centre, 10% of the 37.5 million menstruating women in the US can become completely incapacitated by menstrual pain and research from the University of California states that 42 million women in the US suffer from menstrual pain in total.

Research studies are now showing a strong correlation between the levels of omega3 in the diet and the level of menstrual pain experienced. One particular study undertaken in Denmark has shown that fish oils can result in a dramatic reduction in menstrual pain as the omega3 fatty acids effectively reduce pain and cramps are relieved by the relative amounts of omega6 as found in most fish oil supplements.

Mental Disorders

New research has again shown that a diet rich in omega3 fatty acids can effectively treat and prevent depression and other mental disorders. The research, published in issue 15 of the journal Biological Psychiatry has actually shown that omega3 fatty acids and foods that are high in uridine were as good as (and often better than) different anti-depressant drugs in reducing the symptoms of depression.

A high-profile article in 1999, published by the Harvard University, put omega3 fish oil in the mental health limelight by offering solid proof that fish oil could significantly reduce the effects of bipolar disorders. Individuals who had been condemned to years of high-strength, high-risk pharmaceuticals began to switch to courses of omega3 supplementation.

Skin Conditions

Omega3 rich fish oils are highly effective in relieving the symptoms of, and preventing, skin conditions such as eczema, psoriasis and lupus. Omega3 fatty acids are highly effective at controlling inflammation and have been shown to improve the condition of skin, hair and nails generally.

Similarly to with arthritis, in many studies these conditions correlate with an omega3 deficiency. Studies also suggest that individuals who are supplementing their diet with omega3 fish oil can see measurable improvements in as little as one-month.

Raynaud’s Disease

Fish oils can help to delay the onset of the numbness, tingling and other symptoms of Raynaud’s disease. Omega3’s help particularly by inhibiting the inflammation of vessels. The benefits as outlined above, with regards to cardiovascular disease, can also be very beneficial to those suffering from Raynaud’s i.e. the benefits of omega3 in improving circulation of the blood can help to improve tolerance to cold etc.

Folic acid, vitamin B6 and magnesium are also reputed to benefit those with Raynaud’s.

Alzheimer’s Disease

Fish oils and omega3 in general has been proven to have a positive effect on those suffering from Alzheimer’s disease and can be highly effective in preventing its onset. In particular, DHA has been shown to reduce the likelihood of individuals developing Alzheimer’s as this protects the brain from memory deterioration and cell damage that Alzheimer’s can lead to. One particular study, undertaken by the UCLA Alzheimer’s Disease Research Center has shown that mice with the Alzheimer’s gene showed less memory loss and brain damage when fed with a diet high in DHA.

Crohn’s Disease

By reducing inflammation of the digestive tract, fish oil can also help sufferers of Crohn’s disease. In a study carried out in Italy, the test group who introduced 3 grams of fish oil supplements into their diet reported considerably less incidents of flare-up in comparison to the group who were given a placebo. At the end of the study, over 70% of the placebo group reported a relapse in comparison to only 30% of the fish oil group.

Fish Oil – Who Should and Shouldn’t Take It?

Should

Any sufferers of the above conditions could consider supplementing their diet with fish oil. Those who have an adequate exposure to natural sunlight can use fish oil rather than oil from a fish liver (such as codliver oil). For vegetarians, alternatives include flax, hemp or an oil blend such as Udo's Choice.

Should Not!

It is understood that those with diabetes should definitely not consume extra fish oil to that recommended by their doctor or nutritionalist as excessive fish oil can make blood sugar levels unstable.

Those who have a chronic blood disorder (and are taking antior who are about to go into surgery should also avoid extra omega3s or consult their physician due omega3s inhibiting blood clotting.

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