Fatty fish like salmon, mackerel, tuna, trout, sardines and herring have oil in their tissues and in the belly cavity around the gut. Fillets also contain a considerable amount of oil up to 30 percent. This is in contrast with white fish, which only contain oil their liver.
Although the phrase “fatty fish” sounds unhealthy, but the converse is the case in this situation because fatty fish is perhaps the tastiest and healthiest foods from our water bodies. They are packed with omega-3 fatty, vitamins A and D at much higher concentration than white fish making them more beneficial to humans, especially in the prevention of cardiovascular diseases and the management of chronic inflammatory conditions like arthritis.
Health Benefits of Fatty Fish oil
- Boost Cardiovascular Health
Omega-3 fatty acids are very beneficial for cardiovascular health. They have been shown to lower triglycerides in the bloodstream. According to a study published in the American Journal of Clinical Nutrition, daily intake of omega-3 fatty acids could lower triglyceride levels by 25%-30%.
In addition, consuming 200–400 g of oily fish twice per week could also prevent cardiac arrhythmia. Fatty fish oils contain eicosapentaenoic acid which dramatically reduce inflammation through conversion within the body to resolvins, this action is significantly beneficial for the cardiovascular system.
- Boost Mental health
Fatty fish oil also has a huge significance to mental health. Fatty fish oil contain docosahexaenoic acid (DHA), one of the most important nutrients for brain health throughout all stages of life. DHA increases neurotransmitter activity and improves the number of neurotransmitter receptors, helping the brain to optimize the use of ‘feel-good’ brain chemicals secreted by the brain like serotonin and dopamine. In addition, several studies have evaluated the impact of fatty fish oil on dementia. A study published in Annals of Neurology involving 5,386 elderly participants reported that fish consumption decreased the risk of dementia. Another research published in the British Medical Journal (BMJ) which involved 1,674 elderly residents of southern France concluded that that individuals who ate fish at least once a week had a significantly lower risk of developing dementia over a seven-year period.
- Arthritis Management
Fatty fish body oil are rich in omega-3 essential fatty acids which are very important agents in the fight against joint inflammation. Fatty fish menu contain vitamin A and vitamin D which are also important in maintaining healthy joints. This oil is very important for improving the symptoms of rheumatoid arthritis and in some cases, osteoarthritis. The omega-3 fatty acids found in fatty fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which helps in the suppression of inflammation. the impact of fatty fish menu on weightloss is still a subject of debate.
Side effects fatty fish oil
Low Blood Pressure – Most doctors consider blood pressure too low only if it causes symptoms. Some experts define low blood pressure as readings lower than 90 mm Hg systolic or 60 mm Hg diastolic. If either number is below that, your pressure is lower than normal. A sudden fall in blood pressure can be dangerous. Some research suggests that excess omega-3 fatty acids from fatty fish oil lower blood beyond normal limits. A study found that the average systolic blood pressure (the top number in a blood pressure reading) decreased by 4.51 mm Hg in people who took DHA and EPA (compared to those taking a placebo).
Bleeding gums and nosebleeds- Another side effect of fatty fish oil is bleeding gums and nosebleeds A 2013 study reveals possible omega-3 side effects can include decreased blood clotting in healthy adults taking 640 milligrams of fish oil daily. Overall, the researchers conclude that higher doses of omega-3s are a more suitable recommendation for patients with heart disease rather than healthy subjects.
Gastrointestinal (GI) disturbances
Gastrointestinal issues linked to fatty fish oil include stomach upset, nausea, loose stools and diarrhea . According to a study published in the Jama Network Gastro-intestinal disturbance is a very common cause of headache. The gastric disturbance which may give rise to headache may depend on organic stomach disease, or may be associated with the many functional disturbances of the stomach and bowels. The gastro-intestinal disturbance which apparently causes headache in some individuals is manifest in others by some other form of nervous or bodily distress.
Decrease in Immune System Function
Omega-3 fatty acids in fatty fish have anti-inflammatory properties, which is one of the reasons they can be beneficial to heart health and inflammatory issues. However, the researchers said excess amounts of omega-3 fatty acids can alter immune function sometimes in ways that may lead to a dysfunctional immune response to a viral or bacterial infection.
Vitamin A Toxicity
According to the National Institutes of Health, chronic intake of excess vitamin A can lead to increased intracranial pressure, dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death. One of the possible side effects of fatty fish oil, is vitamin A toxicity. The most common side effects of chronic vitamin A toxicity — often referred to as hypervitaminosis A — include: Vision disturbances. Joint and bone pain. Poor appetite. Nausea and vomiting. Sunlight sensitivity. Hair loss. Headache. Dry skin.
Sources of Fatty Fish Oil
There are several sources of fatty fish oil. The fatty fish list includes consuming fishes like salmon, mackerel, tuna, trout, sardines and herring are the primary sources of fatty fish oil. Fatty fish oil supplement are also very useful in meeting the recommended quantities of fish oil.
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