3 Benefits of Fish Oil: Why Omega-3s Are Worth the Hype
Human Health
3 Benefits of Fish Oil: Why Omega-3s Are Worth the Hype
Author: Dr. Kim Celmer, Naturopathic Physician
Rich in two types of omega 3 fatty acids, fish oil is a great way to reduce inflammation in the body, reduce your risk of heart disease, and keep your brain healthy and sharp into old age. Read on to learn more about the benefits of fish oil and why you should be taking a regular fish oil supplement.
What is fish oil?
Fish oil is the oil that comes from cold water, fatty fish — in particular mackerel, herring, tuna, sardines, and salmon. It's high in healthy omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) with several important benefits for heart health, cognitive function, and your eyes. Omega 3 fatty acids are also found in nuts and seeds — such as flax seeds, chia seeds, and walnuts — as well as plant oils like flaxseed, soybean, and canola oil.
Health benefits of fish oil
The benefits of regularly taking fish oil include reducing inflammation in the body, lowering your risk of cardiovascular disease, maintaining a healthy brain, and long-term eye health.
The importance of the anti-inflammatory compounds in fish oil
Anti-inflammatory compounds contained in fish oil are important for a whole range of processes in the body.
Here are 5 bodily processes that benefit from anti-inflammatory compounds:
1. Regulation of Immune Response: anti-inflammatory compounds help regulate the immune system's response, ensuring that inflammation doesn't become excessive or chronic. This balance is crucial to prevent tissue damage and maintain overall health.
2. Pain Reduction: inflammation often causes pain due to the release of certain chemicals in the affected area. Anti-inflammatory compounds can reduce this pain, improving quality of life for people with inflammatory conditions like arthritis.
3. Prevention of Chronic Diseases: by controlling inflammation, anti-inflammatory compounds can reduce the risk of developing chronic diseases linked to persistent inflammation, such as cardiovascular disease and certain cancers.
4. Promoting Healing: inflammation is part of the healing process, but anti-inflammatory compounds help ensure that this process does not go overboard, hindering recovery. They help the body heal more effectively without excessive inflammation.
5. Protecting Organs and Tissues: anti-inflammatory compounds protect organs and tissues from the damaging effects of chronic inflammation, preserving their function and preventing long-term damage.
Bottom Line:
The underlying issue in all chronic diseases is inflammation, and omega 3 fats are key to helping the body control the inflammatory process.
Cardiovascular disease and heart health
Eicosapentaenoic acid (EPA) improves triglyceride levels (fat in the blood) and lowers cardiovascular disease risk — which is the number one killer of both men and women in the US¹. Also, fish oil's mild anti-coagulant effect can help reduce the risk of strokes and blood clots.
The aging brain
As you get older, it’s important to supply your brain with the nutrients it needs to stay active and healthy. Docosahexaenoic acid (DHA) is important for brain health and can slow the effect of the aging brain. It has also been shown to be helpful in mood disorders.
Mood disorders of all types have been found to have an inflammatory underpinning which is why fish oil can be helpful in mood management.
In fact, DHA is so important to the developing brain that it is added to baby formulas, and pregnant women are advised to consume this while pregnant.
Eye health
DHA is also an important component of the structure of the retina and is important for eye health. Consume it to keep your eye function strong.
How to pair fish oil for the greatest health benefits
Since fish oil is a fat, it is best absorbed with a meal. If you can’t work fatty fish into your diet consistently, don’t worry. You can take fish oil supplements! Add in Boswelia and turmeric to supercharge the anti-inflammatory effects, and pair it with vitamin D to strengthen fish oil's benefits to the immune system, mood, and heart health.
Forms of fish oil
Fish oil can be effective in both capsule or liquid forms. Keep in mind, it can oxidize or "go rancid" if exposed to heat, and it is best to store open bottles of fish oil supplements (especially liquid) in the refrigerator.
Not all fish oil is the same
You could do more harm taking a poor quality fish oil than not taking any at all, so make sure yours is a high-quality one. Look for claims on packaging ensuring the product has been tested for mercury and other heavy metals that can accumulate in the ocean. Brands like Wiley's Finest, New Chapter, and Now Foods are known for testing fish oil supplements and enacting strict safety standards.
Dr. Kim Celmer (ND) is a Naturopathic Physician and Owner of the Institute of Complementary Medicine.
Sources:
1 Centers for Disease Control and Prevention. (n.d.). Heart disease facts and statistics. Centers for Disease Control and Prevention.https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
