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How to Incorporate Fish Oil into Your Diet

Updated: Sep 13, 2022

Fish oil supplements have been popular for decades, but they have only recently become a mainstay in the daily diet of many Americans. Whether you want to improve your health by incorporating fish oil into your diet or want to know all the fuss, this article will get you started.

What is Fish Oil?

Fish oil is a type of polyunsaturated fat called omega-3 fatty acids. It's found in fatty fish and plant foods, including flaxseed, oil, or chia seeds. There are two main types of omega-3s: EPA and DHA. You should aim for about 500 milligrams per day from your diet.

Fish oil has been shown to reduce blood pressure and cholesterol levels. It may be beneficial for people with heart disease or at risk for it; it may also help prevent mental decline in older adults with memory problems or dementia (including Alzheimer's disease).

Some studies suggest that fish oil supplements might help treat eczema when applied directly to the skin, but there isn't enough evidence yet for this use in pregnant women or children.

Best sources of Fish Oil

To get the most health benefits from fish oil, if you'd like not to take pills or capsules, fish oil supplements are some of the best options. Some of the best sources of fish oil include:

  • Salmon

  • Sardines

  • Tuna (canned)

  • Anchovies (canned)

These foods can be eaten as they are or mixed into salads or other foods that don't require cooking. The important thing is that if you're going to swallow these fish whole, make sure that they're fresh and haven't been sitting around for too long—the newer, the better!

Best plant-based sources of omega-3 fatty acids

You can find omega-3 fatty acids in flaxseed oil, walnuts, chia seeds, canola oil, and tahini. They're also found in soybeans and avocados. Plus, you can even get them from the following plant-based sources:

  • Flaxseed

  • Hempseed

  • Coconuts

What to look for in a high-quality fish oil supplement

As you search for a high-quality fish oil supplement, keep the following tips in mind:

  • Pure and unadulterated. Look for the words "pure" or "natural" on the label and an ingredient list that includes only fish oil and gelatin capsules. Avoid products that contain added sugars, colors, preservatives, or synthetic vitamins. In addition to potentially harming your health, these ingredients can contribute to fishy aftertaste and poor absorption of nutrients from your food.

  • High concentration of EPA and DHA. Look for a product that contains at least 500 mg of EPA per serving (the amount found in approximately seven ounces of wild salmon) plus 400 mg DHA (the amount found in about two pounds of sardines). While higher concentrations are available at some specialty stores, they may be more expensive than lower doses. They may not be necessary if you already get enough omega-3 fatty acids through your diet.

  • No fishy aftertaste.*Be wary of supplements with high amounts of vitamin E since this nutrient can reduce absorption by up to 50% if taken together with other antioxidants like beta carotene or selenium.*If you plan on taking more than one pill per day or multiple types of drugs at once then make sure they all have different coating colors, so they don't all look the same!

Benefits of fish oil

Fish oil is one of the most well-researched supplements in the world. The broad benefits of fish oil supplementation are:

  • Lower blood pressure

  • Lower inflammation

  • Lower triglycerides

  • Lower blood sugar and insulin resistance (a precursor to diabetes)

Lower your blood pressure with fish oil.

Fish oil can lower blood pressure, reduce triglycerides and inflammation, and protect against heart disease, cancer, diabetes, and Alzheimer's.

Fight inflammation with fish oil.

Omega-3 fatty acids reduce inflammation in the body, which can help prevent heart disease and other inflammatory conditions such as diabetes. Inflammation is also one of the leading causes of joint pain, so taking fish oil supplements may help reduce symptoms. For example, a study published in the journal Arthritis & Rheumatism found that taking 4 grams (4,000 mg) of omega-3s daily for six months reduced pain by about 30 percent compared to those who took a placebo.

If you experience muscle soreness after a workout or physical activity regularly, consider adding fish oil supplements to your diet. A study published in The American Journal of Clinical Nutrition found that participants who took 5 grams (5,000 mg) daily experienced less muscle soreness than those who didn't take any fish oil supplement during exercise training sessions over eight weeks.

Fish oil helps you lose weight.

One of the most critical ways fish oil helps you lose weight is by reducing your appetite. Omega-3 fatty acids regulate how full you feel, which can help reduce your calorie intake. In other words, they help kickstart the feeling of complete and satisfied after a meal so that you eat less without even noticing it!

Another way that fish oil helps with weight loss is by increasing metabolism—the rate at which your body converts food into energy and burns calories. This means that even if you're not eating fewer calories overall, simply taking fish oil before exercise will burn more fat as fuel than if you didn't take it beforehand.

Fish oil can also improve your body's ability to store and release fat (triglycerides), leading to less fat storage over time. There's evidence from studies on rats showing this effect; however, research has yet to test these findings in humans on a large scale because there are concerns about fishy burps interfering with some people's social lives! But don't worry—these side effects are rare unless someone eats more than one tablespoon per day for several years straight (which we don't recommend).

Boost your brain power with fish oil.

Fish oil is a great brain booster. It helps the brain produce more of a protein called BDNF (brain-derived neurotrophic factor), which protects neurons from damage and improves memory, learning, concentration, and mood.

Improve your mood and fight depression with fish oil.

The first step is ensuring you're getting enough omega-3s in your diet. While it's true that people living in North America and Western Europe often consume too many omega-6 fatty acids, they don't tend to eat enough fish and other foods high in omega-3s. This can lead to low levels of EPA and DHA in the body (two types of omega-3s), which can contribute to depression. If you're not eating much fish, consider taking a supplement containing at least 1 gram of EPA and DHA per day—and if possible, go for 2 or 3 grams daily. Research has shown that fish oil supplementation improves mood in healthy people and those with depression (including postpartum depression). It also helps improve mood among people with bipolar disorder or schizophrenia, though this may depend on the severity of their symptoms rather than the diagnosis itself.

Fight cancer with fish oil.

Fish oil is a great way to fight cancer. The omega-3 fatty acids in fish oil can help reduce your risk of developing cancer and treat and prevent the disease. You don't necessarily have to eat fish to get the benefits of its omega-3s: taking a supplement that contains these nutrients will provide them directly into your body so they can do their work fighting cancer cells.

If you are interested in incorporating fish oil into your diet, there are many ways you can do it! Some popular options include adding sliced salmon on top of salads, making tuna casserole with fried onions (with or without cheese), frying up halibut sticks with lemon juice, adding sardines to pasta sauce (or making it yourself), or using canned tuna as an ingredient in homemade pizzas with mozzarella cheese on top!

Keep your heart healthy with fish oil.

Fish oil helps to keep your heart healthy by lowering triglycerides, blood pressure, and bad cholesterol. Fish oil also helps raise good cholesterol and decrease inflammation. These benefits translate into a lower risk of heart disease, stroke, and other conditions like diabetes and arthritis.

Some people are allergic to fish or don't enjoy the taste of it at all, but luckily there are other ways to get your daily dose of fish oils without eating the actual fish itself.

Replace bad fats with omega 3s to keep skin and hair healthier.

Omega 3 fatty acids are essential for healthy skin and hair. They can keep your skin looking younger and more robust by protecting against environmental damage that causes premature aging. They also enhance the look of your hair by helping to prevent dryness, split ends, and breakage.

Omega 3s are good for your heart and brain as well! They help lower blood pressure, reducing your risk of developing high blood pressure-related diseases such as congestive heart failure or stroke. When consumed regularly through fish or supplementation with fish oil supplements, omega-3 fatty acids can play a role in reducing the risk factors associated with early onset dementia (Alzheimer's Disease) as well as improving memory during old age when eaten regularly through food sources such as salmon or tuna steaks if you aren't vegetarian or vegan respectively due to their high mercury content otherwise avoid these kinds of seafood altogether unless it's wild-caught Alaskan Salmon which is one example among many others.

Omega-3 fatty acids also benefit our joints because they reduce inflammation while helping maintain strong bones overall thanks to their anti-inflammatory properties; osteoporosis is one example, among many others. Additionally, omega 3s provide benefits like reducing fatigue levels, so you're less likely to be fatigued after exercising, which means greater energy levels throughout the day; this translates into more productivity, whether at home cooking dinner while kids do their homework or working out until evening hours at the office jobs far away from where most people live right now today .

Add some more omega-3 fatty acids to your diet.

Omega 3 fatty acids are essential for many bodily functions, including developing a healthy brain and immune system. The recommended daily allowance for omega 3s is about 500 mg for women and 550 mg for men.*

Fish oil supplements are one way to get more EPA and DHA into your diet. Many grocery stores carry fish oil pills in their vitamin aisle. These supplements come in liquid or capsule form, but make sure you choose one with enough EPA/DHA per serving to bring your total up to at least 500 mg (for women) or 550 mg (for men).

Many people find that fish oil supplements have an unpleasant odor or taste. The solution to this problem is simple: choose a supplement with natural lemon flavoring! You can also try adding other foods rich in omega 3s, such as walnuts or flaxseeds.


With so many great benefits, it's no wonder that fish oil has become so popular in recent years! It's important to remember that while this supplement can help you in many ways, it won't cure all of your health problems or replace a healthy diet. But if you want to try incorporating fish oil into your daily routine, there are plenty of ways. You can start by adding more omega-3 fatty acids into your diet through foods like salmon and walnuts—a tasty way to get some extra nutrients!

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