Fish Oil — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Fish oil nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 902 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 0 g | - |
| Sodium | 0 mg | - |
| Total Fat | 100 | 128.21% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Fish oil facts & tips
Health benefits
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Supports joint health by reducing symptoms of arthritis and improving flexibility.
- Promotes skin health by maintaining skin moisture and reducing the risk of acne and other skin conditions.
- Improves mental health by reducing symptoms of depression and anxiety.
- Supports eye health by reducing the risk of macular degeneration and other eye conditions.
Health risks
- Potential for contamination with heavy metals (e.g., mercury) or other toxins, particularly if the fish oil is sourced from larger fish or lower-quality suppliers.
- Risk of excessive bleeding as high doses of fish oil may have blood-thinning effects, which can increase the risk of bleeding, especially in individuals taking anticoagulant medications.
- Potential for digestive discomfort such as nausea, diarrhea, or fishy aftertaste when consumed in large quantities or low-quality forms.
- Possible vitamin A toxicity particularly in fish liver oils like cod liver oil, where excessive intake can lead to hypervitaminosis A, causing symptoms like dizziness, nausea, and even liver damage.
- Potential for allergic reactions in individuals allergic to fish, causing symptoms like itching, swelling, or difficulty breathing.
How to choose fish oil
Known for its health benefits, fish oil should be clear and packaged in a well-sealed container. The oil should not have any cloudiness or sediment, ensuring its purity and effectiveness.
Fish oil with a strong, fishy odor or that tastes overly bitter should be avoided, as this suggests it may be oxidized and potentially harmful. Bottles that are not tightly sealed or show signs of leakage should also be avoided, as exposure to air can degrade the oil quickly.
How to store fish oil
Fish oil should be stored in a cool, dark place, ideally in the refrigerator after opening. Refrigeration helps maintain its potency and extends its shelf life.
Exposure to light and heat can cause fish oil to oxidize and lose its effectiveness. Avoid storing it near heat sources or in direct sunlight. Ensure the bottle is tightly sealed to prevent air exposure, which can lead to rancidity.
✅ Extra Tip
How long does it last?
Fish oil can last for 1-2 years when stored in a cool, dark place. Once opened, it is best to consume it within 3-6 months for optimal quality. Proper storage helps maintain its nutritional value and freshness, ensuring you get the maximum benefits from the supplement.
What to do with leftovers?
Leftover fish oil can be used in a variety of culinary and non-culinary ways. In the kitchen, fish oil is primarily used as a dietary supplement, but it can also be added to dishes like salads, dressings, and smoothies for an extra boost of omega-3 fatty acids. It’s often used in small amounts due to its strong flavor.
Beyond cooking, fish oil has several non-culinary uses. It’s commonly used in DIY beauty treatments, such as mixing it with other oils to create a nourishing skin or hair treatment. Fish oil can also be used in gardening as a natural fertilizer, helping to enrich the soil with essential nutrients. Additionally, fish oil is sometimes used in homemade remedies for pets, particularly to improve the health of their coats and skin. While its strong scent can be off-putting, fish oil’s health benefits make it a valuable addition to both culinary and non-culinary applications.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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