Omega-3 Fish oil, also known as polyunsaturated fatty acids, is considered to be one of the essential fatty acids. The fatty acid is needed to build and maintain a healthy body. It contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) responsible for the formation of the cell wall and managing heart health. One can acquire them through Fish (namely salmon, mackerel, tuna, herring, and sardines), seafood including algae, nuts, seeds, plant oils, and fortified foods. Omega-3 benefits the body by ensuring that the heart, lungs, liver, Blood vessels, and immune system making are functioning efficiently. In this article, you will learn more about Omega-3 fish oil, its perspective advantages, nutrition facts, and further the disadvantages it brings along with it.
Omega-3 Fish Oil Benefits
Omega-3 fish oil turns out to be the most demanded natural product to get the body function in the right direction. As per recent research, about 8% of adults are habitual in consuming omega-3 supplements to maintain good health. If you are planning to get omega-3 supplements or capsules or if you are just curious about the benefits of omega 3 fish oil supplements, we have listed below some benefits for you to learn.
1. Omega-3 Fish Oil Improve Eye Health
Omega-3 fatty acid, also referred to as DHA, is an essential structural component of the retina. Adequate intake of omega-3 benefits eyes health by lowering the chances of macular degeneration, which is one of the principal causes of permanent eye damage and blindness.
Also Read:- Omega 3 Rich Vegetarian Foods
2. Fights Chronic Inflammation
The fish oil is obtained from fish like sardines, anchovies, salmon, and tuna deliver two types of omega-3 fatty acids to get benefitted from. The two types of acid produced are namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Health experts claimed that fatty acid lowers inflammation and improves the overall inflammatory condition of the body.
3. Aids to Hair Growth
The fact is not new to the health guru’s that the benefits of omega-3 for hair are countless but the most effective one is that it nourishes the hair from the root. It is a healthy fat that plays an important role in treating dry and flaky scalp. The fish oil speeds up the blood flow around the scalp, helping in the opening of hair follicles and supplying essential nutrients to the root. The process improves hair growth gradually with time.
4. Elevate Bone Density
Omega-3 fatty acids are not given as much preference in western society as they rely on omega-6 fatty acids in the diet (found mostly in plant oils, like corn and sunflower). This leads to decreased bone density in both men and women. However, senior adults who consume large amounts of omega-3 must have higher bone density. Age-related bone loss can be eased by taking omega-3 fatty acids as food or supplements.
5. Omega-3 Helps to Prevent Cancer
Cancer stands among one of the leading causes of death in the world today. Omega-3 fatty acids reduce the risk of a few cancers. Studies have claimed that people consuming omega-3 fatty acids regularly are 55% less likely to get infected with colon cancer. To add to this, it also lowers the risk of prostate cancer in men and breast cancer in women.
6. Elevates Overall Skin Health
Omega-3 fish oil benefits the skin because of two start components DHA and EPA. these two together work on different issues and leave behind flawless skin. DHA works towards moisturizing, softening, and wrinkle-free skin, whereas EPA regulates oil formation, hydrates the skin, and reduces the chances of acne. Omega-3 fish oil also gives protection from sun damage.
Also Read:- Home Remedies for Dry Skin
7. Relieve Menstrual Pain
Menstrual pain is among the pain no one wants to go through. It is the pain that occurred in the lower abdomen and pelvis, followed by back pain and headache. Studies have claimed that women consuming Omega-3 fatty acids are likely to experience mild pain when on their periods. Omega-3 fish oil capsules and supplements are proved to be more effective than ibuprofen (used for treating patients facing severe menstrual pain).
8. Boosts Heart Health
Omega-3 fatty acids benefit the heart by lowering blood pressure, decreasing triglycerides, reducing blood clotting, and decreasing the chances of heart failure. People consuming omega-3 fatty acid supplements daily are less likely to face cardiac death.
Omega 3 Fish Oil Nutrition Value
The human body can produce most of the fat it needs from foods and raw materials. But when the need falls for omega-3 fatty acid, the body finds itself incapable of producing it. So it gains the omega-3 fatty acid from sources like fish, plant oils, fish oil supplements, and capsules to fill the gap. The table below will guide you through the essential nutrients provided by Omega-3 fatty acids.
100g of Omega 3 fish oil contains:
| Nutrition Fact | Nutrition Value |
|---|---|
| Calories | 902 |
| Total Fat | 100g |
| Cholesterol | 766mg |
| Sodium | 0mg |
| Total Carbohydrate | 0g |
| Vitamin C | 0g |
| Iron | 0g |
| Calcium | 0g |
| Vitamin D | 0g |
| Magnesium | 0g |
Omega-3 Fish Oil Side Effects
Omega-3 fish oil supplements and capsules are less likely to cause any major disadvantages to the body. Side effects of Omega-3 may lead to greater health issues if not treated within time. However, it is best to consult a doctor if any side effect is detected or comes to notice.
1. Unpleasant Taste & Smell
Just like fish, omega-3 fish oil has a pungent smell. One of the major fish oil disadvantages is Many people complain about the foul taste and unpleasant smell left behind in the month after consuming omega-3 fatty acid supplements. Sometimes it also results in bad breath
2. Bleeding Problem
Omega-3 fish oil is a natural anticoagulant, which means it stops the blood from clotting. Although this property may benefit in maintaining a healthy heart, thinning of blood improves cardiovascular health. Studies have found that fish oil lowers blood clotting but does not increase the chances of bleeding in healthy people. However, people using a blood thinner are advised not to take fish oil supplements as it increases the chances of bleeding.
3. May Cause Diarrhoea
Diarrhoea is notable as the most common side effect caused due to an overdose of omega-3 fatty acids. It even increases bowel movement. If you witness any symptoms of diarrhoea, just lower the dosage of omega-3 fatty acid supplements to bring back the balance of healthy life.
4. Acid Reflux
Omega-3 fish oil is known for its powerful effects brought on health. However, omega-3 side effects are also coming to light. Several people report feeling heartburn after consuming fish oil supplements and capsules. However, other symptoms have also been registered like belching, nausea, and stomach discomfort. Following a moderate dose and taking supplements along with meals may relieve the acid reflux.
5. Insomnia
Adding omega-3 fatty acid supplements to your diet enhances your sleep quality. But if we take the dosage in a quantity more than required by the body may cause insomnia. The resents research has shown a rise in insomnia cases caused due to overdose of fish oil. We can bring the sleeping pattern down to the track by lowering the dose.
Conclusion
Omega -3 fish oil has an abundance of health benefits to aid. It helps the body to perform significant roles smoothly. The fish oil has two major components: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which work miraculously on the body. The omega-3 fatty acid fish oil has several health advantages to boost overall health like it protects eye health, reduces inflammation, promotes heart health, fights against cancer, improves skin quality, and many more. Health experts suggest having them as per the requirement, as consuming supplements in high doses may lead to health issues such as insomnia, diarrhoea, awful smell, bleeding, etc. the side effects of omega-3 fish oil can be dangerous. Anyone willing to take omega-3 fish oil supplements and capsules must consult a health expert first. Taking a moderate dose can bless you with strength and excellent health.
