This is why you need to include fish oil in your diet

* Heart health: Fish oil is rich in omega-3 fatty acids, which are essential fats that can help lower your bad cholesterol (LDL) and triglycerides, while potentially raising your good cholesterol (HDL). This can help reduce your risk of heart disease and stroke.

* Keeping blood pressure in check: Omega-3s may also help lower blood pressure, further reducing your risk of heart problems.

Omega-3 fats are important in our diet. (Source: Freepik)

* Healthy arteries: Omega-3s can help prevent the buildup of plaque in your arteries, which can harden and narrow them, leading to heart disease. By keeping your arteries clear and flexible, fish oil can contribute to a healthier cardiovascular system.

* Sharpened vision: Omega-3 fatty acids play a role in eye health and a lack of them can increase your risk of eye diseases like macular degeneration. Including fish oil in your diet can help support healthy vision.

* Brainpower for babies: Omega-3s are crucial for early brain development in babies, especially during the first trimester of pregnancy. They continue to be important for cognitive function throughout life.

What is the recommended dosage?

For optimal absorption, it’s best to take fish oil with water after a full meal, such as breakfast, lunch, or dinner, said Sharma. The recommended dosage is typically limited to 3 grams per day.

However, the exact dose may vary depending on your individual needs and should be determined by a healthcare professional, such as a doctor or registered dietitian. They will consider your specific health condition and recommend an appropriate dosage.

Should anyone avoid including fish oil in their diet?

People with seafood allergies should avoid fish oil, warned Sharma. Additionally, individuals with chronic conditions, particularly those taking blood thinners, should consult their doctor before consuming fish oil.