Nutrition and DietFish oil: benefits and properties

Fish oil: benefits and properties

Benefits of fish oil, a food of animal origin extremely rich in properties thanks to its very high content of essential fatty acids. Discover its most important qualities.

The fatty acids are organic components of fats, which provide energy to our body and allow the development of various tissues, among other very important qualities for both our health and ultimately for the proper functioning of our body. Among those known as essential fatty acids we find Omega 3 and Omega 6, which are characterized by being healthy fatty acids with interesting benefits for our cardiovascular health.

Regarding which are the foods richest in essential fatty acids, we can mention fish, and more specifically fish oil, since these foods are actually extremely rich in different and different oils that are very beneficial for our organism. In fact, fish oil stands out for its very high content of Omega 3 fatty acids.

Nutritional benefits of fish oil

Fish oil is very rich in essential fatty acids, among which we can mention the Omega 3 fatty acids, which are precursors of Alpha-Linolenic Acid (ALA), DHA and EPA, as well as of the PGE3 prostaglandins, which are characterized by being a type of hormonal substance with wonderful functions in our body.

A useful option when it comes to providing our body with fish oils is opting for the consumption of fatty cold-water fish, such as mackerel, tuna, salmon and sardines.  However, it is also possible to find fish oil supplements on the market, which also contain interesting amounts of vitamin E, and can in turn be combined with other vitamins (such as vitamin A, B1, B2, B3 and D), and with minerals such as calcium or iron.

Fish oil properties

Good for high cholesterol and triglycerides

In case you have high cholesterol or high triglycerides, fish oil helps lower the high levels of these two fats in the blood. In fact, researchers consider that fish oil is capable of reducing both cholesterol and triglyceride levels by between 20% and 50%, combined with following a healthy diet low in fat and practicing regular physical exercise.

Take care of your cardiovascular health

Since fish oil is rich in essential fatty acids that help reduce the presence of fats in the blood, preventing their accumulation, it is also useful to take care of our cardiovascular health, helping us to prevent heart disease. But this quality is not only interesting for those who want to prevent them, but for those patients who already have heart disease, since they help reduce the risk of dying from heart disease. It also prevents hardening of the arteries, a condition known as arteriosclerosis.

These benefits are also interesting in case of suffering from arterial hypertension, since the Omega 3 fatty acids present in fish oil would be able to expand blood vessels, a quality that in turn translates into a reduction in high levels of pressure arterial.

It helps you lose weight

Different scientific studies have found that taking a fish oil supplement regularly helps in weight loss, while reducing the level of sugar in the blood, especially in people who are both overweight and obese. These investigations have in fact found that taking 6 grams of fish oil rich in DHA and EPA each day significantly reduces body fat when the diet is combined with the practice of physical exercise.

Good for the health of your eyes

Surely you know that eating fish regularly helps to take care of your eyes and prevent different eye diseases, as for example is the case of what is known as age-related macular degeneration. In this sense, there is scientific evidence that consuming fish oil regularly, more than once a week, reduces the risk of developing macular degeneration.

Beneficial for your mental health

It has been observed that a regular consumption of fish in the diet, as well as fish oil supplements, are very good for maintaining mental health. Specifically, it is beneficial for:

  • Children with ADHD: in the case of attention deficit hyperactivity disorder (ADHD) in children, it helps to improve both thinking skills and behavior, especially in children with ADHD from 8 to 12 years old.
  • Bipolar Disorder: Fish oil supplements taken in conjunction with prescribed medical treatments appear to improve the symptoms of depression common in bipolar disorder.
  • Psychosis: In people with mild symptoms of psychosis, taking fish oil regularly helps prevent the development of severe psychotic disorders.

Other benefits of fish oil

In addition to the benefits and properties already mentioned above, fish oil is good for:

  • Prevent cancer: different studies have found that women who consume fish oil regularly have a lower risk of endometrial cancer.
  • Prevent osteoporosis: taking fish oil, especially if it is combined with evening primrose oil, helps slow the loss of bone mass while increasing bone density in the bones.
  • Prevent miscarriages: In women who suffer from recurrent miscarriages due to antiphospholipid syndrome, fish oil helps in their prevention by increasing the proportion of live births.


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