Whether you’ve heard of it from your doctor or seen it on supplement shelves, fish oil has become one of the most talked-about wellness must-haves of today's time. Extracted from fatty fish like salmon, mackerel, and sardines, it is packed with nutrients that work to serve your brain, heart, skin, and more.
To understand exactly how beneficial fish oil is, the OnlyMyHealth team interacted with Amreen Sheikh, Head Dietician, Fortis Hospital, Mulund. She tells us that fish oil has rich concentrations of omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), vitamins A and D, iodine, and selenium. Together, these nutrients are responsible for regulating everything from inflammation and immunity to hormone balance and brain function. Let us take a closer look at why you must include fish oil in your daily diet.
Also Read: How Much Oil Should You Ideally Consume In A Day To Keep Your Health In Check? Expert Weighs In
Rich In Essential Nutrients
Fish oil is rich in omega-3 fatty acids, vitamin D, vitamin A, EPA, DHA, iodine, and selenium. Combined, these nutrients support key functions like immunity, cellular repair, hormonal balance, and organ health.
Supports Brain Function And Mental Health
The omega-3s in fish oil, especially DHA, are fuel for the brain. They enhance memory, delay age-related cognitive impairment, and lower the risk of depression. In fact, a 2020 study published in the journal Nutrients emphasises the importance of fish oil in daily diet, as it helps brain cells work smoothly and supports the release of important mood-related chemicals. Researchers claim that when our intake of DHA is too low, it may increase the risk of conditions like Attention-Deficit/Hyperactivity Disorder (ADHD), autism, depression, bipolar disorder, and even suicidal thoughts.
Helps Lower Cholesterol And Triglycerides
Fish oil, when consumed as part of a healthy diet, reduces triglycerides and levels of bad cholesterol (LDL). This makes it heart-healthy by avoiding plaque deposits in the arteries and cardiovascular complications.
Reduces Inflammation In The Body
Fish oil has anti-inflammatory benefits too. It can reduce chronic inflammation in illnesses like fatty liver, joint pain, or autoimmune disorders and thus is a good supplement for the treatment of long-term illness.
A 2018 study published in the New England Journal of Medicine found that taking one gram of omega-3 supplements daily didn’t significantly reduce overall risk of major cardiovascular events. However, further analysis revealed that people who already consumed more fish saw a 19% lower risk, suggesting greater benefits for those with higher baseline omega-3 intake.
Supports Eye Health
Fish oil DHA is accountable for good eyesight and avoiding age-related macular degeneration. Regular intake supports retinal function and overall eye health.
Fights Skin Conditions
Fish oil helps improve skin texture, moisture, and elasticity. The anti-inflammatory feature of fish oil is also beneficial in curing diseases like eczema, acne, and psoriasis, with the outcome being clearer and healthier skin over time.
Promotes Healthy Pregnancy
Fish oil is beneficial during pregnancy. EPA and DHA help develop the infant's brain, eyes, and nervous system. They also reduce the risk of preterm labour and postpartum depression in mothers.
Also Read: Natural Nail Care: Role Of Omega-3 Fatty Acids In Promoting Nail Health
Who Should Not Take Fish Oil?
People who are allergic to seafood, those taking blood thinners, and those taking hormonal therapy or birth control pills should not take fish oil supplements due to interactions and side effects. Always consult with a doctor before supplementation.
How Much Fish Oil Should Be Taken?
For general health, the recommended dosage is 1,000 mg (1 gram) of fish oil containing at least 500 mg of EPA and DHA. This works for most people and can be adjusted according to personal health goals and medical advice.
Conclusion
From supporting brain function and lowering cholesterol to helping with healthy pregnancies and decreasing inflammation, fish oil's benefits are many. It is advisable to take them as long as you do not have an underlying health condition. If you do, make sure to talk to a healthcare provider beforehand.