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Good and Bad Fish Oil & Food Pairings You Should Know

People use fish oil in their daily routine for better health. It is simply because fish oil has countless benefits. But using fish oil supplements alone can be difficult for some individuals. 

Pairing fish oil with food can help its ingestion and effectiveness. Knowing which food pairing works and which doesn’t is important for maximizing the benefits of fish oil intake.

Five Benefits of Using Fish Oil 

Fish oil contains a rich content of omega-3 fatty acids, It  can provide many health benefits. So, if you are wondering how fish oil can benefit you, read on. 

  • Better Heart Health

The most notable advantage of omega-3 unsaturated fats is expanded heart wellbeing. It may assist in lowering BP levels and preventing the formation of vein plaque. Consistent use of fish oil can improve heart wellbeing and lower the risk of cardiovascular events.

  • Brain Function Enhancement 

DHA is another important type of omega-3 unsaturated fats found in fish oil.  It is highly concentrated in the brain. You can improve your memory, concentration, and support brain health by adding fish oil supplements in your routine. 

  • Joint Health and Reduced Inflammation

Fish oil consists of safe anti-inflammatory components that act on various processes in the body. Fish oil supplements could be useful for those with inflammation conditions including arthritis and adverse symptoms of joints and muscles. Frequent consumption of fish oil products will provide aid to joint deterioration, stiffness, and soreness.

  • Eye Health Maintenance

DHA is a main structural component of the retina of the eye. It, to a large extent, is of a high importance as it keeps glorious eyesight and vision. With the use of fish oil supplements heavy in DHA we can support retinal function and protect the eye from development of AMD and other sight problems. The omega-3 fatty acids can aid in the relief of the dry eyes syndrome symptoms such as an increase in tear production and lubricating the eyes.

  • Improved Skin Health

Omega-3 fatty acids are essential in the beautiful appearance and functioning of the skin, such as maintaining its structure, retaining moisture, and protecting the barrier function. Fish oil are widely known as being an efficacious option to battle multiple skin conditions like eczema, psoriasis and acne. Skin brands often market their capsules of fish oil as the most effective method for getting a glowing and flawless appearance and as a cure for various skin ailments.

05 Good Fish Oil Food Pairings To Try 

Certain food types can effectively be used in parallel with fish oil to increase the chances of absorption and effectiveness. Here are five good fish oil and food pairings you should consider combining into your diet:

  • Leafy Greens

Using fish oil together with seafood, like Salmon, stocks, and leafy greens such as spinach, kale, Swiss chard can facilitate its absorption. These greens offer a good dose of vitamin K1. They help to improve the absorption of omega-3. In your fish oil you can put the sautéed spinach or kale to your salad along with your fish oil supplement. This will help its effectiveness.

  • Nuts and Seeds

Include nuts and seeds like walnuts, flaxseeds, and chia seeds in your diet along with fish oils because they work in colonization. These foods are rich in alpha-linolenic acid (ALA), which is a plant-based source of omega 3 fatty acids. Distributing ground flaxseed with yogurt, or walnuts with oatmeal on a regular basis helps your body to make the most from fish oil.

  • Avocado

Avocados are readily absorbed in fish oils if they are taken with them because they are almost purely made of fat. Avocado provides monounsaturated fats that are very helpful for better absorption of fat soluble nutrients like EFA also known as omega-3 fatty acids. Include a half or double of the avocado in your salad or grab a slice of the avocado toast with your fish oil supplement for maximum benefits.

  • Berries

A small serving of berries, such as blueberries, strawberries, or raspberries in combination with fish-oil supplements can be advantageous in increasing the antioxidant support by about 2 times. Along with the other dietary ingredients, the blackberries, which contain anthocyanins and vitamin C (antioxidants), are a key component and thus aid in the prevention of omega-3 fatty acids disintegration by oxidation. Just put a handful of berries in the smoothie in the morning and later add the fish oil capsule as the daily dosage. 

  • Olive Oil

Dripping olive oil over salad along with fish oil helps in better absorption. Olive oil is high in monounsaturated fats. It makes absorption of omega-3 fatty acid easy. 

Can You Take a Multivitamin at the Same Time as Fish Oil? | livestrong

05 Bad Fish Oil Food Pairings To Try 

Even though fish oil offers various health benefits, its effectiveness can be hindered by certain food pairings. Here are eight bad fish oil and food pairings you should avoid:

  • Fried Foods

Taking fish oil with high-fat fried meals at the same time will prevent its absorption.  Using fish oil with fried foods such as french fries, fried chicken, or potato chips can prevent the oil from performing its desired change. These products are usually prepared with unhealthy fats like frying in the vegetable oil, which are high in omega-6 fatty acids. This might result in omega-3 fatty acids competing with each other for their own absorption. 

  • Processed Foods

Pairing fish oil supplements with processed and refined food such as packaged snacks, frozen meals or fast foods is bound to lose its benefits. The high levels of bad cholesterol, sugar, and additives in processed foods cancels out the benefits of Omega-3 fatty acids. Prefer whole and raw fish instead of heated and processed alternatives so that the benefits of fish oil supplementation are maximized.

  • Dairy Products

Fish oil may not be as well absorbed when consumed alongside dairy foods such as milk, cheese, and yogurt. Milk and other dairy products are sources of calcium. Calcium can bind to fatty acids and can prevent their absorption in the gastrointestinal tract.

  • Refined Grains

In combination with refined grains for example white bread, pasta, and rice, fish oil’s effectiveness will be compromised. These grains are stripped of essential nutrients and fiber that is vital for wellness. In as much, it helps in the omega-3 fatty acid uptake as well. 

  • Margarine or Shortening

Margarine and shortening are made up of more fatty acids that are capable of interfering with the uptake of omega-3 fatty acids from fish. Therefore, such foods are commonly biased against the metabolism of omega3 fatty acids not only but also lead other health problems. Substitute healthier cooking oils such as olive oil, coconut oil, and avocado oil, for instance, in order to elevate the absorption/efficiency of the fish oil supplements.

Bottom Line; Improve Your Health with Fish Oil

Fish oil gives different health benefits, specifically when combined with other nutritious food. Remember using fish oil into your diet is just one facet that comes with having a well-rounded life. Be mindful of your overall nourishment and the choices you make regarding your lifestyle; this is the only way to see an improvement in your health.