HEALTH BENEFITS OF FISH OIL
If you don’t consume a lot of oily fishes, then fish oil supplements help to provide you with enough omega-3 fatty acids that are very important for your health. The two main omega 3s present in fish oil are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Fish oil helps to support:
- Heart Health: Fish oil consumption is linked to lower rates of heart disease as it increases HDL (good) cholesterol and reduces LDL (bad) cholesterol. It also helps to lower triglyceride levels and blood pressure.
- Weight Loss: Obesity increases the risk of other problems like type 2 diabetes, heart disease and cancer so consuming fish oil helps to improve body composition as it aids in weight loss when combined with proper exercise and diet.
- Reduce Inflammation: Fish oil has anti-inflammatory properties and helps to treat chronic inflammation.
- Skin Health: Our skin health declines with age, so fish oil helps to maintain skin health and prevents damage from sun exposure and ageing.
- Pregnancy: Omega-3 is essential for development and growth, which makes it important for mothers to consume enough omega-3s during breastfeeding and pregnancy.
- Bone Health: Fish oil consumption reduces joint pain, stiffness and is linked to higher bone density.
Things to consider while buying a fish oil supplement if you do not eat 1-2 servings of oily fish per week.
Dosage: Choose a fish oil supplement which provides a minimum of 300mg of EPA and DHA per serving.
Form: Our body cannot absorb ethyl esters very well, so choose fish oil supplements that come in other forms like triglycerides, free fatty acids, phospholipids or reformed triglycerides.
Concentration: A minimum of 300mg of EPA and DHA per 1000 mg of fish oil should be present in any supplement.
Purity: Choose a supplement which has a seal of purity from the GOED (Global Organization for EPA and DHA Omega-3s ) or is third party tested.
Freshness: Omega-3 fats are prone to oxidation, and they go rancid so to avoid this choose a supplement with an antioxidant. Never consume a fish oil supplement that is out of date or has a rancid smell.
Timing: Always consume fish oil supplement with meals that contain fats as dietary fats help in absorption of omega-3 fatty acids.
