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Oils are generally viewed with a suspicious lens when it comes to dietary routines. Most popular oils used in kitchens worldwide have been found to cause more harm than good, thus prompting people to give up on them.But did you know, there are certain oils that can truly do magic for your body? From heart health to nutrition, these have multiple benefits for your physical and mental health. Fish oil is one such dietary component whose benefits remain blissfully unknown to most. With a rise in diseases and infections, it is vital to add as many protective measures to your diet as possible and adding fish oil supplements to your routine could be the one small step that makes a big difference.
What is fish oil?
According to the National Cancer Institute, fish oil is derived from the tissues of oily fish. It is considered valuable for its high Omega-3 fatty acid content. The two main types of Omega-3 content in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).While natural fish like salmon, mackerel, tuna, herring and sardine contain high amounts of Omega-3s, the supplements can help you achieve the recommended intake of the nutrient along with added benefits. Here are 5 reasons you should immediately add fish oil supplements to your diet.
Decreases the risk of cardiovascular disease
A 2025 research published in the New England Journal of Medicine, found that daily fish oil supplements decreased the serious cardiovascular events in people receiving dialysis for kidney failure by 43%. These include heart attack, stroke, cardiac death and vascular-related amputations.
Improves diabetes
Fish oil supplements enhance insulin sensitivity by activating insulin signalling mechanisms in the body, as per a 2013 study published in The Journal of Nutritional Biochemistry. Additionally, they also exert anti-diabetic response by lowering fasting glucose, lowering the levels of glycated haemoglobin and improving the function of pancreatic cells, as per a 2017 study published in Journal of Food Science and Technology.
Improve mental health
The brain is the most complex yet vital part of the human body. Taking care of its well-being is just as important. Fish oil contains omega-3 fatty acids which are required for neuronal growth for brain development and function, as per a 1990 Nature study. It eases the symptoms of distress, unhappiness, nervousness, impatience, cognitive tiredness, tension and more.
Reduces joint pain
As we age, the joints and bones get weaker and are prone to damage and pain. In this case, eating the right kind of healthy foods and supplements can really help make the transition pain-free. Fish oil supplementation was found to reduce osteoarthritis-specific pain and burden in people with obesity, as per a 2020 study in Rheumatology Advances in Practice.
Decreases the risk of kidney diseases
The omega-3 fatty acids in fish oil supplements were observed to decrease the risk of chronic kidney disease in general adults, in a 2022 Nutrients study. Additionally, another 2024 study published in the Journal of Clinical Lipidology, found that habitual consumption of fish oil also lowers the risk of new-onset kidney stones in people with low or intermediate genetic risk of kidney stones. In the era of political warfare, economic inflation, and social loneliness, health is the greatest virtue to protect. A healthy diet and appropriate supplements can be the easiest ways to ensure that you are able to fight whatever comes your way in life. While these might not be magic pills, they can be a small step towards a more physically and mentally stronger version of you. But remember, teamwork is what leads to great success. Thus, it is vital to pair these supplements with proper exercise, rest, stress management and of course consistency. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
