If you’ve been doing any reading about how to improve your health, fish oil has likely made an appearance. Fish oil is one of the absolute best supplements that you could be using – and for good reason. Fish oil is going to provide you with a healthy dose of omega-3 fatty acids, which most people simply aren’t getting enough of in their daily diet. As this is an essential fatty acid, meaning you cannot manufacture it on your own, you must take it in from external sources. To see why this is one product that you must consider, read on and get to know some of the powerful benefits fish oil has to offer.
1. Reduced Inflammatory Pain
Suffer from debilitating joint pain? If you are an arthritis sufferer, or perhaps you just have some nagging pains that never let up, fish oil could help. This type of fat is powerful against stopping inflammation in the body, which is at the root cause of much of this pain. Supplement daily and soon, you’ll be seeing noticeable improvements.
2. Reduced Risk Of Air Pollution Effects
Air pollution, whether you like it or not, is everywhere. It’s nearly impossible to protect yourself from air pollution by avoiding it as even in your own home there can be pollutants that are potentially harming you.
Fortunately, by using fish oil, you can undo some of the damage. Fish oil helps to protect you against some of the unwanted effects of pollution on your heart and bodily systems. For those who happen to reside in highly populated (and therefore, in most cases polluted areas), consider a fish oil supplement a must-have.
3. Lowered Risk Of Diabetes
Diabetes is on the rise right now in today’s society and unless you want to suffer yourself, you need to be taking steps to protect against this. While managing your body weight is one of the best ways to stay diabetes-free, it’s important to note that even thin people can suffer if their diet isn’t up to par.
Fish oil helps reverse this. The omega-3 fatty acids in fish oil will help boost insulin sensitivity, which is precisely opposite of what’s going on in those with diabetes (insulin resistance). The more sensitive you are to insulin, the better your body will be able to handle any of the carbohydrates that you consume, lowering your chances of experiencing sky-high blood sugar levels. This in turn could also help control your body weight better, giving you yet another powerful benefit.
4. A Better Chance At Six Pack Abs
Okay, so maybe taking fish oil won’t cause you to become ripped overnight, but it could just give you a leg up if your goal is to get flat, firm abs. Those who supplement with fish oil tend to have a better level of fat oxidation capacity, meaning they are more prone to utilizing fat as a fuel source. They also have the increased insulin sensitivity that we just noted, which also helps them make better use of the carbohydrates they eat as energy, rather than converting them directly into body fat stores.
Do keep in mind however that fish oil supplements themselves contain calories – typically around 9 per capsule (assuming 1 gram capsules), so you do need to account for these in your daily diet. If you suddenly start taking 10 capsules per day and do nothing different, this could actually lead to weight gain, rather than loss. Be smart with how you add them to your day.
5. Sustaining Lean Muscle Mass
Another benefit of fish oil that has to do with body composition and weight loss is the fact that fish oil may just help you preserve your lean muscle mass tissue.
When bed-ridden hospital patients supplement with fish oil, they tend to notice less muscle mass loss compared to those who don’t. Meaning, it has a protective effect. Since your lean muscle tissue is so metabolically active, meaning it burns up a high number of calories each and every day, the more you can maintain, the easier weight control will be in the future.
6. Increased Bone Density
When you think of bone density, you likely start thinking about calcium as that is the nutrient commonly associated with strong bones. But, don’t overlook omega fats either. Those who consume too many omega-6 fatty acids and not enough of the omega-3 fatty acids tend to demonstrate less bone density than those with diets higher in the omega-3 variety.
One of the biggest problems in today’s society is the overconsumption of omega-6 fatty acids, which is so many of the foods we eat. While you don’t need to avoid these entirely, you do need to have the right balance in your diet plan. Most people don’t, but a fish oil supplement can fix this. That in turn could help strengthen your bones.
7. Improved Brain Health
The next thing that fish oil is great for is boosting your brain health. Consuming adequate omega-3 fatty acids is important to help decrease age-related declines in brain function as well as combat pathology associated with the brain. In addition to this, it’s been demonstrated that omega-3 fatty acids can provide an anti-depressive effect on the mental health of individuals, so this could actually prove to boost your mood instead.
With so many people in today’s society being quick to turn to anti-depressant medications when they’re feeling blue – which can cause a number of unwanted side effects, this is a far healthier approach to take. While someone who is clinically depressed and needs proper medical care should not forgo their meds for fish oil instead, someone who may just be feeling a little down from time to time could find some relief from these feelings. And more importantly than that, taking fish oil on a regular basis when you feel fine could prevent those depressive feelings in the first place. When it comes to your health, preventative steps are key.
8. Improved Heart Health
Let’s not overlook the power that fish oil has on your heart health as well. Those who consume sufficient omega-3’s in their diet plan tend to reduce their risk of heart disease and arrhythmias while also decreasing the level of bad cholesterol in their body, which can be associated with heart attacks. This is a far healthier way to manage your cholesterol level than taking the route most people do, which involves using cholesterol-lowering medication. Plus, if you replace some of the unhealthy fat you’re eating in your diet with the fat from fish oil instead, you’ll then be reducing some of the contributing problem to that high cholesterol level in the first place, providing double the benefits.
Fish oil can also help to lower the rate of triglyceride accumulation on the artery walls, which therefore may help in the prevention of atherosclerosis.
9. Strengthened Immune System
Finally, the last key benefit of fish oil to note is that it can strengthen your immune system, making it easier for you to fend off invading bacteria and/or viruses, which could potentially cause you to fall ill. Additionally, the stronger your immune system is, the better you’ll be able to cope with the stressors of everyday life. You need to remember that every single type of stress you encounter throughout the day, whether it’s relationship stress, work stress, financial stress, or physical stress takes a toll on your immune function.
When this stress builds up too high – higher than what you can handle – you’ll often start to feel burnout and run-down. So the stronger your immune system is to start with, the longer you can hold off those feelings of being run-down. This is why doing everything you can to build your immune system up is key. Fish oil can help do just that. It does this by helping to increase the level of cytokines and eicosanoids that are present in the body, which are the key fighters against any sort of invading attack. With fish oil on your side, you should start to notice you feel stronger on a day to day basis. So as you can see, there are plenty of reasons why you should be focusing on adding fish oil to your daily diet.
How much should you be taking?
Most people will reap benefits from using anywhere between 3-6 grams of fish oil per day, which typically works out to 3-6 capsules. If you are eating foods that are very rich in omega-3 fatty acids such as salmon, sardines, flaxseeds, or walnuts, you may be able to decrease your intake slightly as you’ll be getting sufficient fatty acids from those food sources.
But, everyone else should aim for this amount. You may also be instructed to increase your dosage depending on any health concerns you may be facing. Just do keep in mind again that each capsule does contain calories, so you’ll want to cut back on the other fats you are eating slightly in order to accommodate to this increased calorie intake, avoiding weight gain the process. One thing is for certain though and that is that if you want to maximize your health status, fish oil cannot be overlooked.
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