The 2015–2020 Federal Government Dietary Guidelines for Americans recommends that adults eat eight or more ounces of a variety of seafood (fish or shellfish) per week. This is the ideal proportion of consumption from the overall seafood consumption for a healthy individual.
Furthermore, it’s also advisable that certain seafood choices with higher amounts of EPA and DHA be included in the diet too. For young children, though, it is advised to take reduced doses of seafood.
Now we already know the benefits of fish nutrients. But, can you take nutrients without eating fish? The answer is Yes!
Fish Oil Supplements
The fish oil supplements with Omega 3 come in capsule forms, and you can take them according to doctor prescriptions. It is not something new for already, and there is a considerable quantity of people consuming these supplements.
According to the 2012 National Health Interview Report, fish oil supplements are the most widely used by both adults and children as a non-vitamin / non-mineral herbal drug. This report is a detailed study of the use of alternative wellness strategies in the United States.
Results from the survey indicated that about 7.8% of adults (18.8 million) and 1.1% of children aged 4 -17 (664,000) had taken a supplement of fish oil in the previous 30 days.
Many fish types, including salmon, sardines, herring, lake trout, mackerel, and albacore tuna, contain omega-3 fatty acids — a healthy kind of fat. Eicosapentaenoic acid, and docosahexaenoic acid, are two of the most essential omega-3s in fish. These fish oil supplements with Omega 3 are very healthy and beneficial for people with heart disease problems. The supplements are also vital for those wanting to maintain a healthy lifestyle with the right brain as well.
7 Benefits of Fish Oil Supplements
There are various benefits these fish oil supplements with omega-three give, some of them are listed below.
1. For Your Bones
Bones can start to lose their essential minerals during old age, thereby making them more likely to crack. That can result in conditions such as osteoporosis and osteoarthritis.
For bone safety, calcium and vitamin D are essential, although some research indicates that omega-3 fatty acids can also be helpful. People with elevated omega-3 intakes and blood levels can have improved BMD mineral bone density.
It's not clear, though, if fish oil supplements improve BMD. Still, however, several small studies do suggest that fish oil supplements reduce bone breakdown markers, which can prevent bone disease.
2. For Asthma and Allergies
Asthma can cause swelling in the lungs, and shortness of breath in infants is becoming much more common. Several studies indicate that fish oil can reduce asthma symptoms, particularly in early life.
One study suggests that Dietary omega-3 PUFA supplementation can be a viable treatment and adjunct therapy for hyper-responsiveness of the airways. Moreover, fish oil supplements like those created by Superior Supplement Mfg may reduce the risk of allergies in newborns.
3. For Healthy Skin
The skin is the body's main organ, and it contains tons of omega-3 fatty acids. Skin health can degrade throughout your life, particularly during old age or after exposure to too much sun.
That said, there are several skin disorders, including psoriasis and dermatitis, that can benefit from fish oil supplements. Fish oil supplements, for sure, can help you to maintain your skin healthy.
4. For Cardiovascular Problems
Fish supplements can help people to fight heart diseases. There are various findings that indicate fish supplements may help to reduce blood pressure and lower triglycerides.
They can also help alleviate the chance of abnormal heart rhythm and reduce the chances of plaque and clot forming in arteries.
Overall this reduces the chances of getting cardiac arrest. Low cholesterol levels are also observable in heart patients who took fish oil supplements with omega 3.
The dosage of fish supplements is unclear and must be prescribed according to the doctor. If you have high triglycerides level, it’s recommended you consume more of such supplements compared to someone with lower triglycerides level.
5. For Anti-inflammatory Effects
Inflammation is the manner in which the immune system fights inflammation and treat injuries. Chronic inflammation, however, is linked with severe diseases such as obesity, diabetes, depression, and cardiac disease.
Reducing inflammation can help treat these disease symptoms. Because fish oil has anti-inflammatory properties, it can help treat chronic inflammatory conditions
For example, fish oil can reduce the production and gene expression of inflammatory molecules, called cytokines, in stressed and obese individuals.
Additionally, fish oil supplementation can substantially reduce the occurrences of joint pain and rigidity. At the same time, it can also improve the treatment of people with rheumatoid arthritis, preventing the resulting sore joints as well.
Although inflammatory intestinal disease (IBD) is also triggered by inflammation, there is no clear indication that fish oil improves its symptoms.
6. For Healthy Eyes
Your eyes rely on omega-3 fats, as does your brain. Data suggest that individuals who do not have enough omega-3s are at greater risk for eye disease.
In addition, eye health starts to decline in old age, which can lead to macular degeneration (AMD) related to aging. Eating seafood is associated with a decreased chance of AMD, but the findings on supplementation of fish oil are less persuasive
One research showed that taking 19 weeks with a high dosage with fish oil increased vision in all patients with AMD.
Eating fish has a good and positive impact on the eyes. And similarly, fish supplements provide the same impact too.
7. For Optimal Body Mass Index
Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39 percent of adults are overweight, while 13 percent are obese. In high-income countries like the US, the figures are much higher.
Obesity can increase your risk of other diseases, including heart disease, type 2 diabetes, and cancer, significantly.
Fish oil supplements may improve body composition and cardiovascular risk factors in obese people. In addition, some studies also indicate that fish oil supplements can help you lose weight in combination with diet or exercise.
Side Effects of Supplements
Since these supplements are good for health and can be very beneficial for physical and mental wellbeing, there are various side effects too that the supplement intake might result in.
A fishy taste in your mouth is somewhat of a common effect. While it's not disgusting, it might be a little annoying for some of you- mainly if it stays for long.
Apart from that, your stomach may initially hurt or feel upset after taking this diet. Loose stools and nausea might be observed by some of you, giving a slight inconvenience.
All things considered, there may be some side effects. However, they are not very severe or alarming and can be easily recoverable. It can be avoided, too, if the dosage is given entirely by the doctor.
Your health care provider may guide you in supplementing your diet with omega-3 fish oil. If you take higher doses of fish oil, your doctor may monitor all aspects of your health. There are also prescription omega-3 preparations available for people with very high triglyceride levels.
And lastly, the benefits derived from fish oil supplements are, compared to the side effects, vast and significant, not to be ignored. They ensure your health in the coming years and are a helping hand for you to live a fit life.