Look, we’re not going to lie to you—fish oil is gross. It tastes bad. But, like most things that taste bad, it’s great for you! Here are all the ways it can help you out, so pinch your nose and swallow it down:

1. Fish oil contains omega-3 fatty acids, which promote anti-inflammation and disease prevention. Fish don’t make them on their own—they get them through consumption of microalgae or other fish that eat microalgae. Fish that are particularly abundant in these fatty acids are anchovies, bluefish, herring, mackerel, menhaden, salmon, sardines, sturgeon and trout.

2. Fish oil has been lauded as a treatment for depression, bipolar disorder, Alzheimer’s, Parkinson’s, schizophrenia and cancer. The main reason people take it is to help cure heart disease and circulatory problems. Fish oil is known to lower blood pressure and prevent heart disease and strokes. It is frequently relied upon to lower blood pressure after a heart transplant, as this can post-op damage to the kidneys and blood vessels.

3. Fish oil is low in saturated fat and high in protein. You don’t have to drink it, though—try baking or boiling fish for dinner twice a week, as recommended by the American Heart Association.

4. You can take fish oil via a supplement if the oil itself grosses you out. These supplements come with added benefits like calcium, iron, and vitamins like A, C, and D. Take up to 3 grams a day, but no more.

Consume fish and fish oil in moderation to avoid any possible side effects, like nausea or mercury poisoning. If you would like to add additional omega-3 fatty acids to your diet, look up what plants and nuts can help you out. The benefits of this addition will certainly make any bad taste worthwhile!