Not everyone loves eating fish. Some don’t like it because of the smell, while others find the texture unpleasant. Regardless of your opinion on seafood, however, there’s no denying one simple fact: your body needs what’s inside fish with oil.
The health benefits of oily fish have been on scientists' radars since the 1970s, when Danish researchers studying Inuit populations in Greenland discovered something rather interesting. According to the said study, despite consuming a diet high in fat, the Inuit had remarkably low rates of heart disease. The researchers suspected that the traditional diet, which was packed with fatty fish and seal meat, had a role in this. Turns out they were right. We now know that it was the omega-3 content of these meats that helped keep those hearts ticking along nicely.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), specifically, are long-chain omega-3s that are essential for various bodily functions, including brain and heart health. Unfortunately, we can't produce them on our own, so that means we need to get them from food, such as fatty fish, or supplements. It’s no surprise then that including oily fish in your regular meals is one of the best things you can do for your health.
The Benefits of Fatty Fish
Making fatty fish like tuna, hoki, and salmon a regular part of your weekly meals can support your health. Incorporating these ingredients into your diet ensures that you have a consistent supply of omega-3 oils, which have been shown to help lower blood pressure, reduce cholesterol, and improve circulation. This all adds up to a significantly lower risk of developing heart disease. But the benefits of omega-3s don’t stop at the heart.
Regular consumption of oily fish has been linked to better brain function and a reduced risk of depression, too. There’s also evidence that omega-3 fatty acids support lung health, may help prevent asthma, and play a key role in reducing inflammation throughout the body.
If you suffer from joint pain or stiffness due to arthritis, omega-3 fatty acids can also offer some relief. They’ve even been linked to healthier skin by reducing redness and boosting hydration. Plus, they support eye health by protecting against age-related macular degeneration.
So yes, fish with oil is pretty much a one-stop shop for staying well. But what if fish just isn’t your thing?
Supplement Your Omega-3 Intake
Fortunately, you don’t have to spend a lot of time in the seafood aisle to get your omega-3s. If you’re not a big fan of fish, you can count on fish oil supplements, which offer concentrated doses of EPA and DHA, to increase your omega-3 intake. However, not just any fish oil will do. You need to check the label really well, as the omega-3 content in fish oil supplements can vary from 8% to 80% depending on the source, the extraction method, and what else is blended in. Also, don’t fall into the trap of assuming more is always better. The quality of the oil matters just as much as the quantity.
A good approach is to look for supplements that blend highly concentrated omega-3 oil with natural fish oil. For instance, combining concentrated oil from tuna with hoki oil, both in their natural triglyceride form, can give you the best of both worlds: high DHA and EPA content, plus the natural nutrients present in whole fish oil. This combination has also been shown to enhance the oil’s anti-inflammatory properties, which is great news for your joints, skin, and general wellbeing.
The fish oil extraction method matters too. Look for supplements made using a mix of molecular distillation and enzymatic processing. These methods avoid extreme heat, which can degrade the oil and strip away many of the beneficial compounds. Basically, if you’re going to swallow a capsule every day, it may as well be a good one.
On the other hand, if you’re vegetarian or vegan, it doesn’t mean you’re out of options. Several plant-based foods are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid that the body can convert, albeit not very efficiently, into EPA and DHA. Flaxseeds, chia seeds, hemp seeds, and walnuts all fall into this category, and while the conversion process isn’t ideal, every bit helps.
But if you're after a plant-based solution that delivers DHA and EPA directly without relying on your body’s conversion skills, then microalgae oil capsules are your best bet. You see, like humans, fish don’t produce omega-3s themselves. They get them by eating microalgae. So, it makes perfect sense to cut out the “middlefish” and go straight to the source.
Microalgae supplements offer the same health benefits as fish oil but in a 100% plant-based form. They’re especially useful for pregnant and breastfeeding women, who need reliable sources of DHA for their baby’s brain development but might be avoiding seafood for certain reasons. As with any supplement, it’s a good idea to choose a reputable brand.
Make Sure You’re Getting Your Share of Omega-3s
Whether you’re enjoying grilled salmon by the beach or popping a daily algae capsule with your morning coffee, what matters is that you’re giving your body the omega-3 fatty acids it needs. There’s no one-size-fits-all solution for getting your supply of this healthy fat, and the best option is the one you’ll actually stick with. So, if seafood is your thing, embrace the bounty of the ocean and enjoy your fish with oil proudly. And if it’s really not, don’t worry, science and a bit of clever nutrition have you covered.
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