Fish Oil Uses, Benefits, And Side Effects

Be it bodybuilding or be it general fitness, fish oil uses have been in the picture constantly. There are several benefits of fish oil, but one must understand its side effects too. Let’s have a look!

What is Fish Oil?

Fish oil is one of the most important sources of omega-3 fatty acids and omega 6 fatty acids. They are derived from fish, as the name suggests and have several health benefits.

Fish oil is derived from the tissue of fish including mackerel, salmon, herring, sardines, etc. The benefits of fish oil have been studied extensively and are known to prove helpful in the treatment of several diseases and also control life threatening conditions such as cancer.

Now, the Omega 3 in fish oil that is derived from certain types of fish is not really produced by them. It is accumulated in the body of the fish by consuming microalgae, which produce them, or by consuming smaller fish that have stored omega-3 fatty acids.

Similarly, human beings are incapable of producing these Omega-3 fatty acids and omega-6 fatty acids that are classified as essential fatty acids. They cannot be produced by the body but are essential for several functions of the body. The only way to obtain them is to include them in the diet. That is why fish oil and fish oil capsules are highly recommended.

What is the Nutritional Content of Fish Oil?

All the fish oil benefits are the result of their nutritional content. Fish oil is a highly concentrated source of omega 3 fatty acids.  These fatty acids are also known as polyunsaturated fatty acids or PUFAs. Our body can naturally produce most of these polyunsaturated fatty acids except for omega-3. This is why we rely on supplements like fish oil capsules to obtain them.

In fish oil, there are two of the most important Omega-3 PUFAs. These are docosahexaenoic acid and eicosapentaenoic acid or DHA and EPA respectively. These fatty acids are sometimes known as marine omega-3 acids although there are some plant sources such as flaxseed. There are certain types of fish that are particularly rich in these omega-3 acids and are highly recommended for your health.

Discussing Fish Oil Uses

Fish oil can be incorporated into the diet through fish oil capsules. If you are a non-vegetarian, including fish in your regular diet can be easy and also quite helpful.

There are certain types of fish that are known to be the best source of omega-3 and are also very healthy. Both marine and freshwater fish differ in their content of DHA and EPA. You have several species of fish that range from lean to fatty and based on this, the oil content in their tissues also varies. The oil content may vary from 0.7% to 15.5%. They may also differ in the way these lipids affect organs after consumption.

It is observed that consuming certain fish increases the EPA and DHA levels in blood serum. Salmon is particularly beneficial in increasing the omega 3 and omega 6 content in the body. Other fish include mackerel, tuna, cod, tilefish, swordfish, shark, and albacore tuna.

However, with predatory fish, there is also a chance of accumulation of toxic substances in the body as they are on the top of the food chain. For this reason, it is best to limit fish oil uses and consumption to about twice or in some cases, once a week.

Does Fish Oil Help in Weight Loss?

One of the most significant fish oil uses is the acceleration of weight loss. A study was published in the May 2007 edition of the American Journal of Clinical Nutrition. This study conducted by Australian researchers highlighted fish oil benefits in weight loss when combined with a good diet and exercise plan.

According to this study, fish oil capsules when combined with a good exercise plan can actually aid in fat loss and also improve metabolism and general heart health. The experimental group that consumed fish oil capsules showed lowered levels of triglycerides, improved levels of good cholesterol, and better blood flow.

Another study was conducted with the same control group where fish oil was substituted with butter and cream and other visible fats. The volunteers were also made to consume about 6 grams of fish oil every day for three weeks. It was found that fat mass in the body reduced after the fish oil was included. It was then concluded that fish oil can reduce the amount of body fat and can actually help the body consume the fatty acids to produce energy.

When omega-3 fatty acids are included in the diet through fish oil capsules or fish consumption, you feel fuller for longer. This reduces cravings for snacks and sugary foods, helping weight loss quite significantly.

With fish oil, weight loss is also aided with improved metabolism and an accelerated fat burning process in the body. With limited consumption of omega-6 fatty acids, water retention is increased, making you feel puffy and uncomfortable.

Although these foods are rich in fats, they contribute to the levels of essential fatty acids that can actually help you lose weight.

What are the Other Health Benefits of Fish Oil?

Fish oil and fish oil capsule benefits exceed just weight loss and can regulate several bodily functions. There are several disorders that can be corrected or managed with the consumption of fish liver oil. Some of the fish oil uses include: