Fish Oil: Benefits And Side-Effects Of The Ingredient; How To Add It To Your Diet

In winter, because of the harsh weather, people are more conscious about their health and try every means to prevent cold, cough, and other seasonal ailments. One of the ingredients that can be of help is fish oil, derived from fatty fish tissues because it has many benefits for your health.

To understand the importance of adding this ingredient to our winter diet, HerZindagi spoke to Shruti Keluskar, nutritionist, Cloudnine Group of Hospitals, Pune. While there are many benefits of fish oil, the expert added, “It is crucial to be aware of certain side effects and consider proper ways to add fish oil to your daily nutritional intake.”

What Are The Five Benefits Of Fish Oil?

The nutritionist shared how fish can benefit our health in multiple ways. From brain to heart, the ingredient can improve overall well-being if you consume it in the optimum amounts. 

Fish Oil Improves Brain Function

Fish oil contains omega-3 which is essential for optimal functioning of the brain as it is associated with improving cognitive process and memory. The nutritionist also said that the compound can reduce the risks of neurodegenerative diseases like dementia and Alzheimer’s. 

Fish Oil Improves Eye Health

According to the expert, omega-3 is known to help with ailments related to the eyes. It can reduce risks of age-related macular degeneration, which is one of the leading causes of vision loss.

Fish Oil Reduces Inflammation

Another benefit of fish oil has anti-inflammatory properties, therefore, its addition to your diet can help you reduce swelling and redness in health conditions like asthma, rheumatoid arthritis, and inflammatory bowel disease. 

Fish Oil Improves Heart Health

Nutritionist Keluskar said, “Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to improve heart health by reducing triglyceride levels, lowering blood pressure, and preventing the formation of blood clots.”

Fish Oil Is Good For Mental Health

The addition of fish oil to the diet has been associated with a positive impact on mental health conditions like anxiety and depression (How To Help Someone Struggling With Depression). It can uplift your mood and boost your overall well-being.

What Are The Side Effects Of Fish Oil?

Since fish oil is extracted from fatty fish tissues, it has some side effects that you must be aware of.

• Fish oil can act as a blood thinner, therefore, people on anticoagulant medication or struggling with bleeding disorders must consult their healthcare provider before adding this ingredient to their diet.
• If you consume fish oil in large quantities, it can lead to digestive ailments like nausea, diarrhoea, and indigestion. Therefore, you must add it to your diet in small amounts, and increase the quantity later.
• The supplements of this oil can cause allergies, and its symptoms include itching, rashes, and shortness of breath. You must immediately seek medical attention. 
• Many people experience fishy burps and aftertaste post consuming the oil or its supplements. You can refrigerate the supplements to minimise this adverse effect.

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How To Add Fish Oil To Diet

There are two ways in which you can add fish oil to your diet,

• Eat fatty fish like mackerel, salmon, trout, and sardines in your diet as they are the natural sources of the ingredient. The expert said that two servings of fatty fish in a week is enough for the body to absorb a good amount of fish oil.
• Fish oil is also available in supplements in the form of capsules that you can consume after consulting your healthcare expert. 

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The nutritionist said that expecting and lactating women can consume fish oil but not without consulting their doctors. It is crucial that you opt for mercury-free options so that neither you nor your baby has to experience any side effects.