Keeping a tab on your calorie intake tends to get on the nerves, especially during special occasions when you want to indulge in delicious fatty food, and dig into those scrumptious desserts. There may be countless edibles available in the market that is perfect to boost your health, but they may not be tasty.
Now, if you continue to barge on high-calorie food, you may have to be soon admitted to the hospital. But with regular consumption of fish oil for a lifetime, you can avoid the occurrence of dreadful heart diseases. Medical scientists have discovered the benefits of fish oils that contain omega-3 fatty acid. So why is it important to incorporate fish oil in your diet? Read further to find out:
- The essential nutrients it supplies:
As per study, doctors have stated that people, who consume fish oil, face less risk of heart attacks and cardiac diseases. These fish oils contain unsaturated fats that are called as omega-3 fatty acids. Omega fatty acid can be classified into two types: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The human body is incapable of building omega-3 fatty acids on its own. The only means, to obtain them, is through diet. This nutrient is a critical factor that contributes to one’s growth and development. It has been used to relieve a number of harmful diseases. This nutrient reduces the risk of dying from cardiovascular illnesses. Even more recent research reports suggest that a combination of other nutrients and oil found in fish are responsible for sustaining a healthy heart
- Benefits of consuming fish oil:
Consumption of meat especially red meat is unhealthy and may aid to cancer and other sicknesses. At times, white meats may provide the necessary proteins but increases the cholesterol level. In the case of fish oil, it is not the same. It works wonders to improve and stabilize your health. Inflammation can damage blood vessels, block the arteries and lead to a heart attack. The fatty acids detected in fish oil help reduce inflammation, decreases triglycerides, lower blood pressure, reduce blood clotting and irregular heartbeats, reduces heart failure risk and sudden strokes. Heart surgery patients have observed that it prevents the coronary arteries from re-closing post a bypass surgery. High blood pressure is controlled by an adequate dosage of fish oil. Although the results haven’t been consistent, it moderates the level of blood pressure to an extent.
- Consumption of the right quantity of fish oil to get the right benefits:
A lot has been spoken about its importance, but the issue that remains is how much should you consume in a day? American Heart Association (AHA) has stated and recommended two servings of omega-3 fish a week. A bowl of 3.5 ounces should be good enough to keep you fit. Pregnant women are asked to avoid eating fish because they are prone to the toxic effects of fish. As far as kids are concerned, they should avoid using omega-3 supplements, unless suggested by their doctors. There is no specific dosage for individuals. You could aim to achieve better health by either directly eating fish or consuming omega-3 supplements. This will be a catalyst that will enable you to live without any health issues for years to come. These days, organizations and brands are splurging on millions of dollars by adding fish oil to their products. Right from milk, cereal, yogurt, cookies, chocolate to juices, milkshakes, and many other food products, they are being utilized in most foods.
- The fishes to be eaten and those to be avoided:
There are selected fish that are rich in omega-3 acids. Fishes like salmon, sardines, herring, lake trout, and tuna contain most of the nutrient and should regularly be consumed. The way it is prepared makes an enormous difference. You should either boil or bake them. Avoid frying the fish. Deep-fried food just drains away the necessary vitamins and minerals of the food. The other seafood and saltwater fishes contain smaller amounts of this essential supplement. As far as supplements are concerned, there is a range of brands available in the market that provides omega-3 supplements in different ratios and percentages. They are available as liquids, soft gels, and capsules. Make it a point, to take the doctor’s prescription before purchasing them from a medical store.
In contrast, to this there are a few fishes that you need to avoid such as tilapia and catfish. They raise the level of unhealthy fats and can cause harm to the body. Some fishes may contain an exorbitant rate of mercury, dioxins, polychlorinated biphenyls, and environmental contaminants in them. Fishes such as shark, king mackerel, tilefish, and swordfish, are said to contain a high level of mercury. The quantity of these substances varies from one fish breed to another. Keep in mind that even processed foods and fish available in cans, may contain antibiotics, preservatives, and chemicals. Stay away from such processed food. Try opting for fresh fish available in the market. Researchers have stated that these chemically processed fish foods caused side-effects that have hampered health of many people.
- The essential oil that solves many other health problems:
By now you may be aware that fish oil is suitable for preserving the health of your heart. But did you know about its significance to the brain and other organs? It is called as the brain food because it helps deal with depression, psychosis, attention deficit-hyperactivity disorder, Alzheimer’s disease, and others. Besides, it is used for age-generated macular degeneration, breast pain, obesity, weak bones, kidney disease, and glaucoma. It even reduces menstrual pain in women and lowers the risk of endometrial cancer.
Studies prove that it even helps improve learning ability in children. It preserves brain functioning, improves eyesight and delays cognitive aging and dementia. Evidence also suggests that omega-3 fatty acids help deal with rheumatoid arthritis. Though some studies have been inconclusive, it is said to benefit people suffering from asthma, depression, psoriasis, cancer, and bowel diseases. Besides protecting the heart, they provide powerful antioxidants, brain-power benefits, and lengthen your life.
So, if your body has a healthy digestion system, breaks down nutrients and molecules efficiently; then you could opt for whole and natural fish. Oil pills are a decent alternative, in cases, where your body needs an easier breakdown of molecules. People, who are deficient to eating fish and have allergic reactions, should consult a doctor. Flaxseed oil, canola, walnut, and chia seeds are among other nuts and seeds that contain omega acids. Along with the right fish oil nutrients, eat plenty whole grains, vegetables, and fruits to build a strong immunity and healthy body. Follow the tips mentioned above, and acquire the best benefits of fish oil for a healthier life.