Fish and other seafood are an essential part of a healthy diet. They are significant sources of nutrients, including vitamins D and omega-3 fats. In fact, the dietary guidelines for Americans (1) recommend eating at least 8 ounces of fish and seafood per week.
The benefits of Omega 3 in fish can have significant health benefits for your body and brain. Some types of fish are particularly rich in omega-3 fatty acids, including mackerel, salmon, lake trout, tuna, and herring. And those who don’t like fish can opt for fish oil supplements containing omega 3.
Additionally, the Omega 3 in fish (2) comes in two types; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). So, let’s enlighten you about the benefits of omega 3 in fish.
Have a look at my recommended best places to buy seafood online.
Improved risk factors for heart disease
Do you know that approximately 659,000 Americans die each year (3)due to heart disease? This cost the US government about $363 billion every year.
However, you can reduce the risk factors for heart disease by taking diets rich in omega-3 fatty acids. Those who include fish in their diets minimize risk factors for heart disease as follows;
- Decreased triglycerides – Triglycerides may contribute to arteriosclerosis or hardening of the arteries, which increases the risk of heart attack, stroke, and heart disease. However, Omega 3 in fish lowers triglyceride (4) levels by around 15%-30%, reducing the chances of heart disease.
- Improved cholesterol levels – omega 3 in fish increases good cholesterol (HDL) levels while lowering bad cholesterol levels (LDL).
- Reduced blood pressure – high blood pressure damages your arteries, making them less elastic. This decreases oxygen and blood flow to your heart, leading to heart disease. Therefore, omega-3 fatty acids in fish can help lower high blood pressure.
- Plaque prevention – plaques can harden your arteries, increasing the risk of heart disease. Omega 3 in fish can help prevent plaques, keeping your arteries smooth and damage-free.
May support eye health
According to research (5), your risks of getting eye diseases are high if you lack enough omega-3 fatty acids. Also, older people experience age-related macular degeneration (AMD), which comes from declined eye health.
However, if you consume fish more often, you reduce the risk of AMD (6). In addition, those with AMD can improve their vision by taking a lot of fish rich in omega-3 fatty acids.
Additionally, DHA, a type of omega 3 in fish, is a significant structural component of the retina. Therefore, if you don’t get enough DHA, you may develop vision problems like blindness and permanent eye damage.
Omega 3 may fight depression and anxiety
Depression and anxiety are common disorders that affect mental health. Interestingly, those with lower omega-3 fatty acids in their blood experience major depression.
Omega 3 fatty acids in fish may improve symptoms of depression and anxiety.
However, of the three omega-fatty acids, EPA is the most effective in fighting depression and anxiety.
Promotes brain health
Omega 3 fatty acids in fish are essential for brain growth and development during pregnancy and early life. Ideally, approximately 40% of the polyunsaturated fatty acids in your brain are made up of DHA, a type of omega 3 in fish.
Therefore, pregnant women should take adequate portions of fish rich in omega 3 to aid their child’s early development. Some benefits include;
- Fewer behavioral problems
- Higher intelligence
- Minimal risk of developmental delay
- Better communication skills
- Lower risk of ADHD and cerebral palsy
Additionally, taking omega 3 in fish while pregnant may boost the infant’s visual development. It’s worth noting that ADH accounts for about 60% of polyunsaturated fatty acids in the retina.
Fights metabolic syndrome
Metabolic syndrome is a cluster of conditions that occur together. They include high blood sugar, increased blood pressure, abnormal cholesterol or triglycerides, and central obesity.
These conditions may also increase the risk of type 2 diabetes and stroke.
The syndrome is common, affecting 1 in 3 American adults (7).
However, omega-3 fatty acids in fish can help minimize or prevent metabolic syndrome symptoms. These fatty acids boost insulin resistance, inflammation, and heart disease risks, especially in people already having metabolic syndrome.
Additionally, omega 3 in fish reduces triglycerides or cholesterol levels, high blood sugar, and increases blood pressure, which may trigger the metabolic syndrome.
Inflammation is vital for your health as it enables your immune system to fight infection and treat injuries.
However, chronic or long-term inflammation may occur even without an injury or infection. As a result, you may develop health conditions like depression, obesity, diabetes, and heart disease.
Omega 3 fatty acids in fish contain anti-inflammatory properties that help prevent chronic inflammation. In addition, these fatty acids minimize the production of substances and molecules like inflammatory cytokines and eicosanoids, which are linked to chronic inflammation.
You should know that chronic inflammation can lead to cancer, heart disease, and other diseases.
Moreover, fish omega 3 supplements can help reduce stiffness, joint pain, and medication needs for those with rheumatoid arthritis.
Improve mental disorders
Lower omega-3 blood levels can cause certain mental health conditions. Also, many people with psychiatric disorders (8) have been reported to have minimal omega-3 blood levels.
However, omega 3s can improve or prevent the onset of specific mental health disorders. For instance, it lowers the risks or symptoms of psychotic disorders.
Furthermore, omega 3 supplements have been linked with reduced frequency of relapses and mood swings in people with bipolar disorder and schizophrenia.
It’s good for your skin
DHA is a structural component of the skin responsible for the health of cell membranes. The cell membranes form a large part of your skin.
Therefore, you should include fish in your diet to keep your cell membrane healthy and your skin soft, supple, moist, and wrinkle-free.
Furthermore, EPA can help manage oil production and hydration on your skin while reducing premature aging of the skin. It also reduces the risk of acne and other skin diseases.
Which Fish Is Good For Omega-3?
Although there are many that have great Omega-3 levels there are a few that stand out.
It shows that fatty fish in general has the highest levels of Omega-3.
If you like to find out more you can read this article that tells you what fish has the highest Omega-3 levels.
Key Takeaways about Omega-3 in fish.
Omega 3 fatty acids are vital for your health. Therefore, you should incorporate fish into your diet at least twice a week to ensure adequate omega-3 fatty acids in your body.
However, you can get omega 3 from various supplements. Omega 3 may contribute to eye and brain development, especially during early life.
Fresh fish is maybe not available in your area which is why you can have a look at the Seafood delivery services on the main menu to ensure your Omega 3 acids intake.
Peter Jameson is passionate about eating healthy food. While he is doing his research for this he will share that with the readers here. As an experienced home cook, he knows what to look for in the food delivery services he reviews. Read more here