Strong reasons to include fish oil supplements in your diet

As much of a bad name fats get, it's essential to score in healthy fats in your diet and there are many promising benefits to them.
Amongst the healthiest ones are Omega-3 fatty acids. Not only is this one nutrient something a lot of people lack in their diet, but is in fact, quite nutritious and nourishing. More particularly, the Omega-3 acids found in fish and certain seafoods are said to be a lot more enriching and better than the traces found in processed oils or other natural foods.For the same reason, fish oil is often recommended to be included in one's diet.
But is it truly that healthy and beneficial? Should everyone have fish oil supplements? We tell you
What does fish oil mean?
Omega-3 fatty acids, which are a form of unsaturated fat, are said to be extremely rich in quality when marine derived or in the form of seafood.
Fish oil and fish oil supplements are derived from fatty tissues found in certain types of seafood including salmon, fishes, sardines, trout. While Omega-3 is also found in cod liver oil and krill oil, fish oil is said to be the most beneficial, since it also has a healthy dose of Vitamin A and D, and other anti-inflammatory properties.
The two types of Omega-3 found in fish include EPA and DHA, which are both excellent to support bodily health and functioning.
Health benefits of including fish oil in your diet
There are many, helpful benefits of including fish oil in your diet or having rich Omega-3 seafood in your diet:
1. Lowers cholesterol and triglyceride levels
Regular intake of Omega-3 fatty acids, unlike other forms of fat, can actually help bring down triglyceride levels in blood and cut down the risk of heart diseases. As per studies, people who ate fish twice a week or had fish oil supplements had a more reduced risk of heart ailments and cholesterol levels.
2.Nourishes the brain
There's an important reason as to why Omega-3s are considered elixirs for a healthier brain. Fish oil and the anti-inflammatory properties present in the oil can help promote brain function at the cellular level and keep it agile even as you grow.
While scientists are continuing to evaluate the benefits of Omega-3 fish oil in lowering or preventing the risk of Alzheimer's or Dementia, some studies have indicated that those who do take Omega-3 supplements have a lower risk threshold of cognitive decline.
Besides, regular intake can also help elevate mood levels and alleviate depression symptoms too.
3. Lowers inflammation in joints
As anti-inflammatory as Omega-3 is, it is said that taking fish oil supplements can considerably help relieve and lower down levels of inflammation in the joints and muscles , which is particularly helpful for someone suffering from a painful , chronic condition like Rheumatoid Arthritis (RA). Omega-3s have also been associated with limiting the production of cytokines and other inflammatory compounds.
4. Lowers the risk of sudden cardiac arrest in people at risk
While cardiac arrests and heart failures have become a common concerning issue these days, some small number of studies have established that having a diet rich in Omega-3s can reduce the chances of arrhythmias (abnormal heart rhythm),lower down the risk of heart attacks and strokes and the chances of developing a sudden cardiac ailment.
5. Can aid weight loss
While weight loss isn't an easy thing to go ahead with, researchers have found that fish oil and other Omega-3 rich sources can actually play a helpful role in promoting weight loss by lowering down inflammation, improving one's workouts , aiding muscle recovery and boosting metabolic synthesis.
Should every person take it?
As beneficial as this is, do remember that fish oil supplements aren't needed by everyone-unless there's a core deficiency or specifically advised by doctors. Experts suggest that for healthy living, people should opt to have fatty fish and seafood first, before shifting on to fish oil supplements. Aim to have a healthy intake of fish and other seafood in your diet. While vegans and vegetarians have limited options to choose from, work to increase your intake of Omega-3 rich veggies, nuts and seeds and then rely on using supplements, if need be.
What else should you know?
Getting used to the taste of fish oil supplements can be a bit uncomfortable at first, since it can cause nausea and burps, considering you take in a high amount of fat at once. Some people also experience a 'fishy aftertaste' with the pills, so it's quite advisable to take the supplement by having them with your meals, or keeping the pills in a freezer.
Also remember to not overdose on your own and follow expert-advised dosage guidelines. As per the FDA and other leading heath bodies, adults should have 5 gm of EPA and DHA combined in one day, from supplements. Certain people, at risk, however, may need higher doses and the side-effect risk could be potentially higher.
It's also crucial that these supplements are best taken with meals, and not empty stomach. Taking the pill along with food can boost fat-absorption and cut down chances of developing nausea, heartburn and other digestive side-effects.