Fish oil is a type of supplement that provides you with the necessary omega-3 fatty acids your body needs. When you look up healthy diets, you probably have come across omega-3's and how important they are.
What makes omega-3 fats special? They are nutrients you get from food (or supplements) that have many powerful benefits for both the body and brain. They’re key to the structure of every cell wall you have. They provide the body with energy and help keep your heart, lungs, blood vessels and immune system working the way they should. Omega-3 fats have been shown to help reduce the risk of heart disease and stroke, help manage various autoimmune diseases, may help protect against cancer and are good for overall health. If you prefer getting your omega-3 fatty acids from food instead of a supplement, keep reading.
Benefits of Fish Oil
First, it helps to know all the reasons why you want to have more fish oil in your diet. Fish oil is not only an important nutrient thanks to omega-3 fatty acids, but is also considered a superfood. As you may know, superfoods contain higher than normal amount of nutrients, so you know they are super good for you.
Here are some reasons you should add fish oil to your diet:
1) Reduce the Risk of Heart Disease: The omega-3 fatty acids found in fish oil include protective mechanisms such as reducing inflammation, lowering blood pressure, preventing blood clots and reducing blood triglyceride levels.
2) Helping with Osteoporosis and Bone Loss: Nobody wants to deal with osteoporosis and pain of the bones and joints when they start aging. No matter your age, you can support your bones and muscles by adding fish oil to your diet.
3) Reduce the Effects of Autoimmune Diseases: Autoimmune diseases often come with some serious flare-ups that cause a lot of pain and even immobility. If this is something you struggle with, try adding fish oil to your diet to see if it helps calm down those side effects.
4) Prevent Obesity and Type 2 Diabetes: Omega-3 is a type of fat that can be beneficial for people's overall health and has been linked with potentially preventing obesity and type 2 diabetes. It is abundant in oily fish sources such as salmon and sardines.
5) Improve Your Mental Health: Fish oil has also shown to have positive effects on stress, anxiety and depression.
Fatty, Oily Fish Sources
Naturally, the main way to get more fish oil into your diet is through the actual fish sources. While there is plenty of seafood and fish that is good for you, to actually get your omega-3 fatty acids, you want the oily, fatty fish. This includes wild-caught salmon, sardines and mackerel.
There are also some vegetables that contain omega-3 fatty acids if you do not eat fish or follow a vegetarian or plant-based diet. This primarily includes mixed greens, particularly dark leafy green vegetables.
Nuts and Seeds
Another way to get more fish oil and omega-3 fatty acids is by using flaxseeds or flaxseed oil. These seeds are nutrient-rich and all you need is about 2 tablespoons a day. This is nearly half of the amount of omega-3's you need in a day. Add the flaxseeds to cereal or a smoothie. As far as nuts go, you can get these important nutrients from walnuts.
How will you add more omega-3 fatty acids to your meals this week?
To your health & happiness,