Omega 3 Fish Oil has been linked to a number of benefits which include improved heart health, skin and hair quality, weight management, immune function and brain development. It is also high in anti-inflammatory properties that are great for arthritis sufferers. The omega 3s are an important component of the fish oil that provide most of these benefits! Some foods that have a high percentage of omega 3 include: salmon, mackerel, herring, sardines and trout. It is best to try and eat a few serves a week of these fish as it will be beneficial for your health. If you are not a big fan of fish or seafood then there are other options such as taking Omega 3 supplements or eating eggs from chickens who were fed omega 3 rich food. Fish oil is also known for its ability to improve memory and brain development in adults, therefore many people take fish oil supplements during pregnancy to ensure the best possible outcome for their child.
What is Omega 3 Fish Oil
The omega 3s are an important component of the fish oil that provide most of these benefits! Some foods that have a high percentage of omega 3 include: salmon, mackerel, herring, sardines and trout. It is best to try and eat a few serves a week of these fish as it will be beneficial for your health. If you are not a big fan of fish or seafood then you can find some vegetarian options such as walnuts which also has high levels of omega 3 fatty acids in them. Research shows that eating more Omega-3 fats may help reduce inflammation in people with arthritis, and it may also help protect against some cancers and cardiovascular disease.
Benefits of taking Omega 3 Fish Oil
One of the main benefits of taking Omega 3 fish oil is its anti-inflammatory properties. This means it is a great treatment for people with arthritis and other inflammatory conditions. It's also been found to help protect against some cancers and cardiovascular disease. Another thing that omega 3 does is improve brain development. Researchers have found that children from eight to twelve years old who took fish oil supplements had much higher IQ levels at age seven than those who didn't take them.
Omega 3 fish oil also helps to speed up your metabolism, which means you can lose weight more easily. It does this by breaking down adipose tissue so that the body can use it for energy. This is especially helpful for people suffering from insulin resistance because their bodies are having trouble converting glucose into fuel. Omega 3 Fish Oil has been linked to a number of benefits which include improved heart health, skin and hair quality, weight management, immune function and brain development.
Better heart health
One of the significant benefits of omega-3 fish oil is that it helps with heart health. It is beneficial for decreasing LDL cholesterol and triglycerides, which are both risk factors for stroke and heart disease. In addition to this, Omega 3s have been found to increase HDL or ‘good’ cholesterol levels, lowering blood pressure and slowing down irregular heartbeat.
The Heart Foundation recommends eating 2-3 serves of oily fish a week as part of a healthy diet.
Weight management
If you are trying to lose weight or maintain a healthy weight then omega 3 can help! People who eat foods high in Omega 3 fats may be less likely to gain weight compared with those don't eat these foods. Omega 3s can help improve a person's satiety or fullness, compared to other fats and this means they are less likely to feel hungry between meals.
In addition to this, omega-3 fish oils have been found to increase the metabolic rate so your body burns more calories. By increasing how many of the foods you eat are used as energy rather than being stored as fat it will result in weight loss!
Good skin and hair
There is some evidence that suggests that a lack of omega 3 fatty acids may cause dry skin due to a compromised lipid barrier which leaves skin exposed to irritants and pathogens. In addition, hair may become coarse and brittle if lacking in essential fatty acids which results in breakage of hair and thinning.
Pregnancy and baby brain development
It is highly recommended that pregnant and lactating women eat foods high in Omega 3 fatty acids as this contributes to the healthy development of a baby's brain, eyes and nervous system. A deficiency can result in developmental issues such as poor cognitive function, visual acuity and behavioural problems. Improved learning skills have been seen in children who were fed breast milk that was supplemented with omega-3s compared to those who were not consuming these fats!
Skin health
Studies have shown that fish oil can be beneficial for people with acne because it reduces inflammation which stimulates sebum production resulting in oily skin. It also reduces skin cell growth which results in less clogging of pores. In addition to this it provides a natural UV protectant that is similar to titanium dioxide which protects the skin from sun damage.
Great for arthritis sufferers
Omega 3 fish oil has been shown to reduce joint pain as well as improve joint function in people with various forms of arthritis such as osteoarthritis and rheumatoid arthritis. It is beneficial because inflammation plays a role in all types of arthritis so by decreasing inflammation omega-3 can help ease joint pain and stiffness which makes everyday life much easier.
Blood sugar control
Studies have shown that Omega 3s can decrease fasting insulin resistance, which will result in an improved glucose metabolism. This means diabetics are able to get control over their blood sugar levels.
However, it is important to note that more research is needed into the exact effects of omega-3 fatty acids on glucose metabolism.
Improved cognitive function
Fish oil has been found to improve memory and learning in healthy adults by increasing the brain's acetylcholine levels which are responsible for these functions. It also helps stimulate dendrite growth which results in stronger connections between neurons. This means basically your brain can work faster and more efficiently so you feel mentally sharper!
Increased fertility
Research has shown there is a link between low dietary intake of fish or omega 3s and infertility due to increased inflammation from obesity, metabolic syndrome or insulin resistance. In addition to this, Omega 3 supplementation along with folic acid and zinc has been found to increase the chance of successful pregnancies in women with Polycystic Ovary Syndrome (PCOS) by reducing testosterone levels.
Fish oil has also been linked to improvements in general semen quality and sperm motility, both of which may improve fertility. Although more research is needed into this area, fish oil supplementation does appear to be promising and safe for men wishing to conceive a child naturally with their partner.
Improved memory
A lack of omega 3 fatty acids can compound symptoms of depression such as fatigue, poor concentration and slow reaction times so eating foods high in Omega 3s can greatly help reduce these symptoms often making it easier to maintain a positive outlook on life. This will eventually result in improved memory function as the brain is able to work much faster when it has the right nutrients.
Much more than meets the eye! There are so many benefits of eating foods high in Omega 3 fatty acids that it is vital to supplement your diet with fish oils or cod liver oil. It is also important to note supplements should not take the place of a balanced diet, but can be used as an effective tool in maintaining good health. Omega 3 supplements contain a number of vitamins and minerals including Vitamin D which means you get a great all-round multi vitamin benefit from taking it daily. The only side effects of consuming too high a dosage may include increased likelihood of bleeding and diarrhoea, however this can easily be counteracted by simply reducing your intake slightly if necessary.
Recommended dosage
If you are thinking about increasing your dietary intake of fish and/or taking a daily Omega 3 supplement here is some general advice that can help maximize the benefits:
- It is best to eat cold water fish such as salmon, mackerel, herring, sardines and trout at least twice a week for maximum health benefit. Some other great sources of omega 3 include flaxseed oil and walnuts.
- Omega 3 supplements come in two main forms – capsules or liquid – so read the label information carefully before purchasing to ensure you know what you are buying! There are also different strengths available so be sure to purchase accordingly. If fish oils make your throat feel itchy this could be because they are of poor quality so be sure to do some research before making your purchase.
- If you are taking Omega 3 supplements make sure you plan ahead and take it with food otherwise it may cause stomach upsets. Taking cod liver oil during the day is recommended over fish oil because there are different types of Omega 3s in each, this means taking both at the same time could result in an overdose of one type.
- To get the best results aim to take your supplement everyday rather than just two weeks on/two weeks off!
Conclusion
Omega 3s are an important component of fish oil that provide a number of benefits. They help with heart health, skin and hair quality, weight management, immune function and brain development. Omega 3s also have anti-inflammatory properties which can be beneficial for arthritis sufferers. If you're not a big fan of eating fish or seafood then it is best to try taking omega 3 supplements as this will give the same benefits without having to eat any food! The only downside is that these supplements may come in capsule form so they might upset your stomach if taken on an empty stomach. It's always better to take them after meals when possible but make sure you drink plenty of water throughout the day while supplementing with omega 3s because this will prevent your body from becoming dehydrated.
References
http://www.umm.edu/altmed/articles/omega-3-000316.htm
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http://voices.yahoo.com/10-surprising-facts you probably didn t know about omega 3 fish oil 5468029.html?cat=5
http://www.howtogetfitter.info/health/1372196101FishOilSupplementsBenefitsforHealthyLivingAdvertisementAdvertisementIxzz2fb8g8DYK
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