Diabetes: Dietician Smita Vasan cites a small but recent study by researchers at University of Virginia that underlined how Omega-3 fatty acids help control diabetes. “They studied 44 patients who had early signs of diabetes—impaired glucose tolerance and excess weight. The patients were asked to eat fewer foods high in saturated fats and more traditional foods, especially fish and marine animals. “After four years, not a single person had advanced to Type2 diabetes, in spite of not losing weight,” she says. “This promising study, if confirmed in a larger number of subjects, would stand out as a major breakthrough in treating diabetes”. The Omega-3 fatty acids in fish oil can help lower triglycerides and diabetics may, therefore, benefit from eating such foods. Studies suggest that overweight people who follow a weight loss programme (that includes exercise) tend to achieve better control over their blood sugar and cholesterol levels when fish rich in Omega-3 fatty acids is a staple in their low-fat diet.

Arthritis and osteoporosis: It has been found that Omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis. According to the Baltimore study, women over 65, with osteoporosis, if given Omega-3-rich diet like cold-water fish- mackerel, herring, tuna, salmon, anchovies, bluefish and mullet experience significantly less bone loss. 

Depression: People who do not get enough Omega-3 fatty acids in their diet may be at an increased risk for depression. According to the study, people with depression who ate a healthy diet consisting of fatty fish two to three times per week for five years experienced a significant reduction in feelings of depression and hostility. “Foods like walnuts, flaxseed, soy and canola oil may give you a high,” adds Dr Bali.
A note of caution—be careful about the mercury present in fish and consult a nutritionist before taking food supplements.