How often do you eat fish? Maybe it’s reserved as a little treat at your favourite Japanese restaurant after a long week, or maybe it’s a staple in your kitchen, where delicious new fish-based dishes are prepared every day. But besides being tasty, fish with oil or fatty marine fish species like tuna, sardines, anchovies, or mackerel have something valuable: fish oil. Packed with omega-3 fatty acids, fish oil is an unsuspecting hero for maintaining one’s health and keeping to a healthy diet.

If you’re not really a fish eater yourself, don’t worry. Fish oil supplementation is also an option to make sure you get your omega-3s without having to eat anything you don’t like. Combine that with a healthy diet, and you’re sure to live a longer and healthier life. Here are a few ways fish oil can benefit your long-term health.

1. Prevents Heart Disease

Your heart is one of the most vital organs in your body, and maintaining good cardiovascular health through proper diet and exercise is one of the keys to a long life. Studies have proven that people who regularly eat fish have lower chances of developing cardiovascular diseases such as arrhythmias, valve disease, and heart failure. Omega-3s can help you maintain a healthy heart rate, lower your bad cholesterol levels, and prevent the formation of plaques that harden within arteries. Combine this with a diet that is low in saturated fats and processed sugars, and you can expect your heart to keep pumping without issues for decades to come.

2. Supports Mental Health

Your mental health is just as important as your physical health, and your diet actually plays a bigger part in it than you think. A big percentage of your brain is composed of polyunsaturated fatty acids, including omega-3s. This means that fish oil can help not just with cognitive function, but also with your overall mental health. It can prevent the onset of conditions such as depression and anxiety, and for those already diagnosed, it can also help them manage their symptoms.

But it’s not just about fish. Leafy greens, nuts, and whole grains are also packed with nutrients that support brain health. So why not bring them all together by preparing a flavourful seafood salad? Having meals like this on a regular basis is a simple way to nourish your body and mind.

3. Boosts Metabolism

If you’re trying to lose weight, fish oil might just help you get a step up. Several studies have reported that taking at least three grams of fish oil per day can help speed up your metabolism, allowing you to burn more calories. Pair that with a good exercise routine and a healthy diet, and you’ll reach your weight goals sooner.

4. Supports Healthy Skin

Want to keep your skin glowing for years to come? If you do, then you should know that your skin can also benefit from fish oil or  omega-3 fatty supplementation. These essential nutrients help reduce inflammation, support the skin barrier, and help protect against conditions like dermatitis, psoriasis, and even UV damage. A diet rich in fatty fish can also improve skin hydration smoothness over time.

5. Supports Brain Health

Regularly consuming fish oil may support brain health, particularly later in life as you age. Omega-3 fatty acids, found in both fish and appropriate supplements, have been shown to help maintain cognitive function and even reduce the risk of age-related conditions like dementia. Thus, incorporating these nutrients into your routine can help keep your mind sharp over time.

6. Helps with Pregnancy

If you’re an expecting mother and you want your little one to come out healthy and strong, you’ll be happy to know that the consumption of omega-3s can help with foetal development, being particularly beneficial to the developing child’s eyes, brain, and nervous system.  Just be mindful of the types of fish you eat during pregnancy. Some, like king mackerel and certain types of tuna, can be high in mercury, which may be harmful to you and your child in large amounts. Stick to low-mercury options like salmon, sardines, and anchovies to get the benefits of omega-3s without the risk.

Besides helping with foetal development, fish oil can also help reduce the effects of postpartum depression. So, go ahead and keep enjoying your favorite low-mercury fish after pregnancy; it could give both your body and mood a healthy boost.

7. Reduces Inflammation and Promotes Joint Health

Can’t exercise without a few joints aching in protest? Fish oil or omega-3 supplements can help support joint and bone health by reducing inflammation linked to conditions like arthritis. They may also help you maintain a healthy bone density as you age. Pair omega-3s with a calcium-rich diet that includes dairy and leafy greens, and you'll be giving your bones the support they need to stay strong for the long haul.

Add Fish Oil to Your Diet For Amazing Health Results

There are plenty of other ways you can get omega-3 fatty acids, but supplementing with fish oil is undoubtedly one of the best options. Whether you choose to get your omega-3s  through a delicious plate of sushi or a simple supplement you can take after meals, you won’t regret adding it to your diet to encourage a healthier lifestyle.