The benefits of fish oil for health are quite diverse, especially for maintaining heart health. The benefits of fish oil can be obtained by consuming fish directly or taking fish oil supplements in the form of capsules or syrup.
Fish oil contains omega-3, which are essential fatty acids needed to support a healthy body. Tuna, salmon, sardines, and mackerel are examples of fish that are rich in omega-3 fatty acids. Every 100 grams of these fish contains approximately 1 gram of omega-3 fatty acids.
Various Benefits of Fish Oil for Health
Thanks to the omega-3 acid content in it, here are a number of benefits that can be obtained from consuming fish oil:
1. Maintain heart health
Studies show that people who regularly consume fish oil twice a week have a lower risk of heart attack, and have more controlled blood pressure.
In addition, omega-3 compounds contained in fish oil have been shown to reduce triglyceride levels in the blood.
You need to know that the risk of heart disease will increase along with high triglyceride levels in the body. Therefore, consuming fish oil can be one solution to maintain your heart health.
2. Prevent blockage of blood vessels
Fish oil can prevent blockage of blood vessels (atherosclerosis). Research shows that consumption of fish oil can reduce levels of bad cholesterol (LDL) and prevent inflammation, thereby reducing the risk of clogged arteries.
3. Optimizing health pregnant mother
Fish oil is also good for regular consumption by pregnant women. Content docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in fish oil can reduce the risk of preeclampsia, premature delivery, and increase the baby's birth weight.
Even so, pregnant women are advised not to take fish oil supplements made from fish liver, such as cod. This is because cod liver oil contains high levels of retinol which can harm the fetus.
4. Mreduce depression symptoms
People with major depression usually have fairly low blood levels of omega-3s. Studies show that consuming fish oil is considered to help reduce symptoms of depression, especially fish oil which is rich in EPA in it.
5. Maintain skin health to reduce the risk of developing allergies
In addition to those mentioned above, there are also various other benefits of fish oil that you can get, including maintaining healthy skin, eyes, and bones, as well as improving asthma symptoms and reducing the risk of developing allergies in children.
Pay attention to this before consuming fish oil
Although rich in nutrients and has a variety of benefits, fish oil should not be consumed in excess. The reason is, fish oil in high doses can actually harm health, including:
- Increase the risk of bleeding, when consuming more than 3 grams of fish oil per day
- Trigger an increase in blood sugar levels
- Affects the action of certain drugs, such as blood thinners
- Increase the risk of stroke
- Causes diarrhea, nausea, rash, nosebleeds, and loose stools
That's an explanation of the various benefits of fish oil as well as things to consider in consuming it.
Fish oil in low doses is relatively safe for most people, such as pregnant and lactating women. However, considering that each person's condition and medical history are different, you should consult a nutritionist before consuming fish oil, to avoid side effects that may be dangerous.
In addition, to maximize your nutritional intake, consume fish regularly. Don't just rely on fish oil supplements. That way, the intake of other nutrients that your body needs can also be fulfilled.