Breakfast without a bowl - Benefits of Omega Oil for Weight Loss

Why You Should Take Omega 3 Fish Oil

As well as being a great source of protein and minerals fish contain unique, essential oils which have many health benefits for us throughout all life stages.

The oils of special interest are the long chain omega 3 fatty acids Eicosapentanoic Acid (EPA) and Deco Hexanoic Acid (DHA) found in especially high levels in salmon and other ‘oily’ fish.

Benefits of EPA and DHA

  • Skin health improved circulation and reduced severity of conditions such as eczema.

  • Heart health reduced inflammation, improved circulation, reduced blood pressure, reduced clotting, and more flexible blood vessels which are less vulnerable to damage.

  • Eye health A high dietary intake, particularly in the 3rd trimester of pregnancy, benefits eyesight development in infants. Fish oils may reduce age related macular degeneration (AMD).

  • Brain development and performance fish oils are important for the young brain, and mothers can help the brain development of their infants by regularly consuming fish while pregnant and breastfeeding. In teenage boys, fish oils have been linked to improved intelligence scores, verbal performance and the ability to determine spaces and distances visually. Fish oils may also protect against Alzheimer's disease and dementia.

  • Mental health low intakes of omega-3 fats have been linked to depression, post-natal depression, anxiety, mood swings, and bipolar disorder. Some studies have shown improved behaviour when children take fish oil supplements, as well as reduced severity of attention deficit disorder (ADHD).

  • Inflammatory diseases: through their anti-inflammatory action and in ‘calming’ the immune system, fish oils may also help those who suffer from rheumatoid arthritis, Crohn’s disease, and psoriasis and might also be useful for other joint pain.

Lower Cholesterol - Fish nutrients on your body
    • Aim to eat 2-3 serves of fish each week.

    • Suggested Dietary Target (SDT) of omega-3 per day is: 430 mg for women, 610 mg for men. This amount is the estimated amount of omega 3 (EPA+DHA) that will help reduce the risk of chronic disease, especially heart disease (see the table below).

    • Oily fish such as salmon, mackerel, tuna, sardines and kahawai, have high levels of omega-3s and while white fish has less (about four times less the amount), it is still a good source of EPA & DHA if eaten regularly.

    The EPA & DHA content of fish

    Top Tips
    If you struggle to eat fish regularly, a fish oil supplement is a convenient way to boost your intake of long chain omega-3 fatty acids (EPA&DHA). A high potency (and odourless!) supplement is best, so check the label to see how much EPA & DHA are in each capsule. Buy locally sourced and keep in the fridge.

    (Try our Fish Provencal Recipe Here)

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