Oily fish or fatty fish has been linked to a number of health benefits, so much that the World Health Organization recommends a weekly consumption of 1-2 portions of it. Now, probably the major reason that oily fish is so great and offers all the benefits is because it is a great source of Omega 3 fatty acid, a good portion of which can be extracted from its oil.
Which is why whether you decide to eat oily fish or go directly to adding fish oil to your diet, you can be sure of getting the following benefits:
1. Reduced Inflammation
Basically everybody has had a case of inflammation once or twice. And that is because inflammation is your body’s way of fighting certain infections and injuries. Now, that is nothing to worry about; your body has got it covered.
However, chronic inflammation caused by conditions like diabetes, obesity, and even depression is something to be concerned about because it could lead to other complications, including heart disease.
Of course, treating the underlying condition is the first step to take in combating inflammation. But in addition to that, consuming a healthy amount of Omega 3 fatty acid could help, which is where fish oil comes in. Eating more oily fish like mackerel, anchovy, and salmon, or adding some fish oil to your meals could help to reduce inflammation significantly.
2. Improved Heart Health
Aside from the indirect effect that fish oil has on your heart, what with it helping to reduce inflammation, consuming fish oil also has a number of direct effects on the health of your heart.
First off, it can significantly increase the amount of good cholesterol in the body, while also significantly reducing the amount of triglycerides. In addition to that, consuming fish oil has been proven to lower blood pressure in those with elevated levels and could also prevent plaques from forming in your arteries.
3. Weight Loss
First off, studies have shown that fish oil could help reduce risk factors for certain heart diseases with people that are obese. But even more than that, it looks like fish oil can help with weight loss too.
However, it won’t work in isolation; a healthy diet and exercising have to be the major vehicle for weight loss. But with these two in place, adding fish oil to your diet could help improve or speed up the weight loss process.
4. Improved Eye Health
Not only does Omega 3 fatty acid improve eye health, your eyes actually depend on it. That is, if you don’t consume a healthy amount of omega 3s, you could be putting yourself at risk of developing an eye disease or two. So, whether it is oily fish or fish oil, you want to make sure to add it to your diet; you know, for your eyes.
In addition to that, oily fish has been proven to reduce one’s risk of developing AMD; age-related macular degeneration. Don’t wait till you are nearing your old age before you start protecting yourself against AMD. Start including more oily fish recipes to your diet today.
5. Healthier Skin
Your skin contains a lot of Omega 3 fatty acids and it can certainly do with some more. And considering that your skin is the largest organ you have, it probably needs more Omega 3s than a number of your other organs.
There are a number of skin disorders that can be prevented by consuming the right amount of Omega 3s in fatty fish and fish oil. And this becomes even more important the older you get, seeing as skin health tends to decline with age due to sun exposure and good old wear and tear. Bottomline: consume more fish oil for the sake of your skin.
6. Improved Symptoms of Depression and Certain Mental Disorders
Research has shown that people with depression, for some reason, generally have lower levels of Omega 3 fatty acids in their bloodstreams than people without. So, with more research, experts have figured out that if people with depression increase the amount of Omega 3s in their diet, or include them in the first place, it could help alleviate some of the symptoms of depression.
Omega 3s have also been found to be necessary for proper brain function, and that is because a good portion of the brain is made of Omega 3s. In fact, just like with depression, some studies have shown that people with certain mental disorders have lower blood Omega 3 levels than people without. So, eating more fatty fish and/or fish oil could actually help alleviate some of the symptoms of certain mental disorders.
7. Protection From Cancer
Research has linked a healthy consumption of Omega 3s to lower risks of certain cancers including breast cancer, mouth cancer, and even skin cancer. The studies that were conducted found that Omega 3 fatty acids specifically target and inhibit the growth of certain malignant and premalignant cancer cells. And from what we know, they do this in doses that are not dangerous to normal cells. The point is that eating more oily fish might actually prevent you from getting certain cancers.
8. Improved Bone Health
Without a doubt, calcium and vitamin D are the most vital nutrients for bone growth and health. However, it has been proven that Omega 3 fatty acids could also be of significant help. People with higher blood Omega 3s have been found to have better bone mineral density, proving the effects of Omega 3s, and by extension oily fish and fish oil, on the bones.
9. Reduced Risk of Autoimmune Diseases
Autoimmune diseases happen when the body basically starts attacking itself, or more specifically, healthy cells. And diabetes type 1 is a type of autoimmune disease. Now, research has shown that a healthy consumption of Omega 3s could reduce the risk of diabetes type 1 in both children and adults. Some research has also shown that consuming oily fish might help reduce risks of multiple sclerosis and even rheumatoid arthritis.
10. Prevention of Asthma in Children
The prevention of asthma in children is related to the reduction in inflammation. And that is because asthma is basically chronic inflammation of the lungs. Research has shown that a healthy consumption of fatty fish or fish oil could significantly reduce a child’s risk of asthma.
11. Improved Sleep Quality
And finally, consuming healthy amounts of fish oil could help you to sleep better; of course, that is all other things being equal. This time around, it is because of its vitamin D content, not necessarily because of the Omega 3s. And if you get good sleep at night, you can be sure that you will be alert during your day which is what all of us hope for.
