Benefits of Fish Oil And Its Side Effects
Last Updated: Dec 10, 2024
Fish oil is a very common term that is used for referring to two important omega-3 fatty acids namely docosahexaenoic acid and eicosapentaenoic acid. Fish oil is one of the major sources of omega-3 fatty acids that have this reputation of curing different ailments. There are a number of benefits that come from fish oil and these include lower lipid count, reduced chance of plaque formation and healthier blood vessels. Fish oil is also known to reduce the chances of different types of cancer and even diabetes. Fish oil works towards reducing triglycerides in individuals with high levels of triglycerides that are not good for the health of the heart. The levels of bad cholesterol can be decreased and the levels of good cholesterol can be increased with the regular intake of fish oil.
Fish Oil
Fish oil is obtained from the tissues of oily fish and contains Omega-3 fatty acids DHA or docosahexaenoic acid and EPA or eicosapentaenoic acid. These are precursors of specific eicosanoids known for reducing inflammation and treating hypertroglyceridemia. The fish that are used as the main sources of fish oil do not actually produce omega-3 fatty acids. Instead, they collect them by having prey fish or microalgae that contain omega-3 fatty acids. You can either take supplements or have fish in order to get fish oil. Fish that are considered rich sources of beneficial oils like omega-3 fatty acids are herring, mackerel, salmon, tuna, whale blubber, seal blubber and cod liver. It is also worth noting that fish oil is one of the most common dietary supplements.
Nutritional Value of Fish Oil
Cold-water fish like herring, anchovies, sardines and salmon are rich in their content of DHA and EPA. The oils obtained from these fish varieties contain around seven times as much omega-6 and omega-3 oils. The other oily fish varieties like tuna contain lesser amounts of omega-3 fatty acids. Fish oil supplements including cod liver oil and the distilled versions consist of long chain omega-3 fatty acids DHA and EPA. However, they might also contain persistent organic pollutants like DDT and PCB along with toxic elements like mercury and arsenic. The consumption of dark fish like salmon is not good because it is high in its content of pollutants.
Nutritional facts Per 100 grams
Health Benefits of Fish Oil
Prevents onset of Alzheimer’s disease
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There have been major studies conducted on the connection between Alzheimer’s disease and fish oil and these studies have actually offered consistent results. Fish oil contains essential fatty acids that are important for the functioning of the brain. These fatty acids not only help in slowing down cognitive decline but also help in preventing brain atrophy in senior citizens. Findings have confirmed the fact that fish oil can effectively be used in the form of a weapon for fending off the onset of Alzheimer’s disease and cognitive decline.
Prevents development of depression
Fish oil can help in reversing all depression-like and anxiety-like behavioral changes. It is only because of this reason that experts recommend giving fish oil to kids right from a very early point in life so that it can help them in preventing the development of depression and anxiety.
Activates metabolism
It has been found through research that fish oil can be of good help in transforming the fat-storage cells into fat-burning cells. Fish oil works by stimulating the receptors in the digestive system which further activates the nervous system promoting the storage cells to metabolize fat in the body.
Prevents heart diseases
Fish oil can be extremely beneficial for heart health. Studies have proved the fact that people who consume fish in large amounts have decreased chances of suffering from heart diseases. Fish oil can significantly reduce the different factors contributing to heart diseases. There are large scale benefits of fish oil as far as the health of the heart is concerned. Oil derived from the tissues of oily fish can help in increasing HDL levels or the levels of good cholesterol. It can also lower triglycerides and reduce blood pressure. Plaques that form in the arteries can be prevented by having fish oil. Fish oil also possesses the ability to reduce fatal arrhythmia occurrences.
Reduces mental disorders
Mental disorders can also be effectively treated with the use of fish oil. The human brain is made up of around 60% fat which is basically omega3- fatty acids. This is the reason why omega-3 fatty acids are considered important for normal brain functioning. The people suffering from certain mental problems have lower levels of omega-3 fatty acids and such people can benefit from having fish oil. Fish oil can effectively reduce the symptoms of bipolar disease and schizophrenia.
Lowers obesity
Fish oil can also help in weight reduction. Individuals with a BMI or Body Mass Index above 30 are considered obese. Obesity can significantly increase the chances of several other diseases like type 2 diabetes, cancer and heart disease. However, fish oil goes a long way in improving the composition of the body and in reducing the risk factors for heart problems in obese individuals. Fish oil can also help in reducing the circumference of the waist when used in combination with other useful weight control measures.
Reduces chances of prostate cancer
The risk of prostate cancer can be eliminated to a great extent with the use of fish oil on a regular basis. Studies have found that fish oil can help in reducing the chances of developing prostate cancer provided an individual follows a diet that is low in its fat content.
Reduces post-natal depression
Fish oil when consumed during pregnancy can help in protecting mothers from post-natal depression. The consumption of DHA during pregnancy helps in decreasing the signs of post-natal depression.
Boosts the immune system
Studies have proved the fact that the consumption of fish oil on a regular basis can help in boosting the immune system which further enables an individual to prevent diseases like flu, cough and cold. The omega-3 fatty acids contained in fish oil boost the immune system by influencing the amount and the activity of eicosanoids and cytokines present in the human body.
Treats AIDS
Research conducted on the subject of using fish oil for treating AIDS has confirmed the fact that fish oil is obviously one of the best treatments for AIDS.
Improves bone health
The body loses progesterone and estrogen hormone levels as it ages making the bones thin which often results in osteoporosis. The intake of long-chain polyunsaturated fatty acids contained in fish oil can help in improving calcium balance and bone density in menopausal women. Healthy bones are highly supported by fish oil.
Improves vision
Fish oil possesses the ability of improving vision. Fish oil is also of good help in preventing age-related macular degeneration.
Uses of Fish Oil
Generally sold for the purpose of consumption as part of dietary supplements and the diet, fish oil also comes with several external uses in the form of general ointment, body art and as an emollient. Fish oil is one of the best sources of getting the much essential omega-3 fatty acids especially for the non-vegetarians who do not consume fish.
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Side-Effects & Allergies of Fish Oil
Having excessive amounts of fish oil can result in certain side effects. Therefore, it is important for individuals to remain cautious while having it. The side effects are generally the result of high dosage. It is important for users to get emergency medical service if they experience the signs of side effects or allergies from having fish oil. Some of the most common side effects of fish oil include nosebleeds, rashes, heartburn, reduced immune response and reduced ability of the body to clot blood. Allergic reactions to fish oil include difficulty breathing, hives and swelling of the lips, face, throat and tongue. Other side effects of having fish oil in excessive amounts include uneven heartbeats, chills, fever, fly and body aches. Chest pain, upset stomach and unpleasant or unusual taste in the mouth are less serious side effects of fish oil.
Origin And Cultivation of Fish Oil
Having excessive amounts of fish oil can result in certain side effects. Therefore, it is important for individuals to remain cautious while having it. The side effects are generally the result of high dosage. It is important for users to get emergency medical service if they experience the signs of side effects or allergies from having fish oil. Some of the most common side effects of fish oil include nosebleeds, rashes, heartburn, reduced immune response and reduced ability of the body to clot blood. Allergic reactions to fish oil include difficulty breathing, hives and swelling of the lips, face, throat and tongue. Other side effects of having fish oil in excessive amounts include uneven heartbeats, chills, fever, fly and body aches. Chest pain, upset stomach and unpleasant or unusual taste in the mouth are less serious side effects of fish oil.
References
- Sidhu KS. Health benefits and potential risks related to consumption of fish or fish oil. Regulatory Toxicology and Pharmacology. 2003 Dec 1;38(3):336-44. [Cited 26 June 2019]. Available from:
- Harris WS. Fish oil supplementation: evidence for health benefits. Cleveland Clinic journal of medicine. 2004 Mar 1;71(3):208-21. [Cited 26 June 2019]. Available from:
- Cleland LG, James MJ, Proudman SM. Fish oil: what the prescriber needs to know. Arthritis research & therapy. 2005 Feb;8(1):202. [Cited 26 June 2019]. Available from:
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