Fish oil has a high content of omega-3 fatty acids. The fatty acids in fish oil consists of long chains, which are made of 20-22 carbon atoms, while fatty acids found in meat and dairy products are made of only 18 or fewer carbon atoms. Fish oil also contains many double bonds, which means they are highly unsaturated, or in other words polyunsaturated.
The two most important long-chain fatty acids in fish oil are EPA and DHA. Omega-3 fatty acids are vital for humans and must therefore be present in small amounts in our diet. In a normal diet, the need for omega-3 fatty acids is mainly covered by aids from plants (green vegetables, oils, and margarine).
Who should take fish oil as a supplement?
The Danish Food Agency recommends that you eat 350 grams of fish per week, including 200 grams of fatty fish, such as salmon, mackerel, and herring. If it is difficult for you to get enough fish during the week, it may be beneficial for you to supplement your daily diet with a supplement of fish oil to get enough omega 3.
Why are omega-3 so important?
Omega-3 is believed to reduce the risk of many diseases, especially those involving inflammation and irritation. This applies to blood clots, cancer, arthritis, diabetes, dementia, psoriasis, depression, asthma, eczema, and intestinal inflammation. Omega-3 helps relieve pain, lower blood pressure, and reduce the fat content of the blood. The omega-3 fatty acid DHA makes up 20% of the brain’s fats and is important both for the structure and function of the brain, including mood and memory.
6 important benefits of fish oil
Can improve cholesterol
Omega-3 fatty acid supplementation has been linked to improving total cholesterol and HDL (Good cholesterol), while reducing triglycerides and LDL (bad cholesterol). Optimizing your blood cholesterol levels has been linked to prevention of heart diseases, and furthermore it also helps to maintain an overall healthy heart.
May reduce inflammation
There is done so much research on the impact of fish oil, that researchers have uncovered a link between fish oil and inflammation. According to world health organization one study showed that fish oil worked better to reduce signs of inflammation than flaxseed oil, which also has a high content of omega-3 fatty acids.
May support mood and mental health
The mediterranean diet is know for its heart-healthy oils from fish and other food sources. One study showed an improvement in mood when following the Mediterranean diet, which has led to other research on fish oil and depression. Although further studies have not shown a direct correlation, the research is promising for the future.
Can support brain development
Fish oil, especially DHA is often included in nutritional supplements for pregnant women, as it has been linked to healthy brain development during pregnancy. Other studies have investigated the potential impact of fish oil on brain health and the aging process. Although the results are relatively uncertain at this point, the hope is to find an impact on things like dementia.
May support eye health
Similar to brain development, healthy eye development in infants has been linked to maternal omega-3 fatty acid intake. This benefit has not been proven to support continued eye health as adults, however our eyes have large concentrations of omega-3 fatty acids, which can be supported by supplements.
May support skin health
A study was recently conducted on the effect of fish oil supplementation in preventing skin damage caused by air pollution. That is because fish oil supports the absorption of fat-soluble vitamins such as vitamin D and vitamin A, which both are associated with skin health. This combined with its anti-inflammatory effect, makes skin health a promising area for more research.
What side effects does fish oil have?
- Some studies have shown that wound healing can take longer
- A large doses of fish oil can give a fishy taste and regurgitation
- The blood becomes thinner, which can cause a tendency of nosebleeds and bruises
- Fish oil is a fat and therefore contributes to energy intake. Most studies have also shown a slight increase in weight when supplementing with fish oils