Being fishy helps

If fitness is your mantra and you desire to see yourself able-bodied as you age, fish oil can help, says research. Just keep the intake natural, caution experts. Priti Salian discusses the pros and cons of this wonder oil.

What is fish oil?
Fish oil is derived from the tissues of fish. “Fish oil contains omega-3 and omega-6 fatty acids in a ratio which is good for the human body,” says Dr. Balbir Singh, Chairman, Department of Cardiology, Medanta Medicity, Gurgaon. Essential fatty acids like omega-3 and omega-6 are not manufactured in the body but are needed for important physiological functions. These should thus be taken in through food and fish oil is the best source of these fatty acids.

One oil, many benefits

Reduces pain and inflammation
Fish oil can reduce pain and inflammation in the body even when it is caused by arthritis. The anti-inflammatory effect of omega-3 fatty acids not only provides relief but also protects against further damage, says research. The anti-inflammatory effects also make it effective for psoriasis.

Lowers triglycerides
High triglycerides in the body are linked with heart diseases. For reduction of heart disease, it is essential to maintain a certain level of triglycerides in the body. Just like exercising and restricting fats in your diet helps, so does the intake of fish oil. “Fish oil not only reduces triglycerides, it also improves good cholesterol,” says Dr. Singh.

Prevents heart attacks
Consumption of fish oil also weakens the chances of a healthy person getting a heart blockage. “The incidence of coronary heart disease also diminishes,” says Dr. Singh. You can also look forward to a healthy life without any high blood pressure problems if you include fish oil in your diet. It is said that the omega-3 fatty acids in fish oil have a tendency to expand blood vessels, thus lowering blood pressure.

Eases menstrual pain
This one is a boon for all women. If you consume fish oil either alone or along with Vitamin B12, it can bring down your menstrual pain. So, add fish in your diet today and cut down on pain killers!

Slows down bone loss
While you still need to take your calcium regularly, it is a good idea to include fish oil in your diet to slow down bone loss which leads to osteoporosis.

How to consume fish oil?
“The best way to consume fish oil is by having fish 2-3 times a week,” says Dr. Singh. Eating any fish will help, though fatty fish is recommended, asserts the Padma Shree awardee. Fish oil is available in the form of supplements as well. “But consumption of supplements is not recommended unless your doctor advises so,” says Dr. Singh. They may not contain the correct amount of fatty acids needed by the body and may not help you at all. “In fact, they can cause allergic reactions and diarrhoea as well,” cautions Dr. Singh.

The most important thing about fish oil is its omega-3 to omega-6 fatty acid ratio. If fish oil is not your thing, incorporate olive oil in your cooking. “Olive oil is the next best thing to fish oil when it comes to the fatty acid ratio,” says Dr.Singh. Similarly, you can also include omega-3 and omega-6 fatty acids separately in your diet. “Flax seed, canola oil, pumpkin seeds, walnuts, and soy are good sources of omega-3 fatty acids,” says Preethi Rahul, Registered Dietician, Mumbai. “For consumption of omega-6, you can include sunflower, safflower or corn oil in your diet,” she adds.

So the next time you dig into a delicious fatty fish, indulge guilt free…you know it’s good for you!