Both the American Diabetes Association and recommend eating at least 2 servings of fish per week.
Fish oil is rich in omega-3 fatty acid and appears to be the source of most health benefits from eating fish.
Health Benefits of Omega-3 Fatty acids
Omega-3s are essential at every stage of your life.
Breastfeeding moms who take fish oil or eat lots of fish may improve their baby’s hand-eye co-ordination as well as reduce the risk of allergies
Omega-3s are used by your brain to create new nerve and brain cells. A sufficient supply of Omega-3s may improve learning, hyperactivity, inattention and impulsiveness.
People who eat fish more often in later life tend to experience lower rates of neurodegeneration and mental decline .
Omega-3s are found to be lower in people with depression, and supplements may alleviate symptoms of depression. Omega-3s can also improve schizophrenia and bipolar disorders.
Omega-3 fatty acid can improve heart health through reducing the risk of heart disease.
- Reduced risk of arrhythmias
- Reduced risk of thrombosis
- Triglycerides
- Decreased growth rate of artery-stiffening Plaque.
- Improved cholesterol levels
- lower blood pressure
Fish oil has anti-inflammatory qualities that can reduce inflammation, and help relieve swelling and pain. This could be helpful for arthritis and other inflammatory diseases. It may even improve liver function and reduce liver inflammation.
Omega-3 fats are essential for our eyes, and eating fish is associated with a lower risk of Macular Degeneration
Omega-3s are also found in a large amount of skin. A sufficient intake can improve skin conditions such as dermatitis and psoriasis .
Sources of Omega-3 fatty acids
It seems that supplementation is not as effective as getting this essential nutrient through food.
Omega-3s can be found in large quantities in fish such as:
- salmon
- mackerel
- herring
- sardines
- anchovies
- whitefish
- cod
- trout
- tuna
Omega-3s can be found in plants, including:
- walnuts
- almonds
- hazelnuts
- pecans
- flax seeds
- Chia seeds
- Hemp seeds
- seaweed
The type of Omega-3 in plant-based foods is a little different. Fish oil omega-3s mainly consist of eicosapentaenoic (EPA) acid and docosahexaenoic (DHA). Plant-based Omega-3s, on the other hand, are mainly alpha linolenic acids (ALA ).).
Although ALA and DHA are both essential fatty acids, EPA appears to be more beneficial.
Supplements are available if you do not eat fish regularly to ensure you get enough omega-3 fatty acid to keep you healthy.
