Omega-3 fatty acids are also referred to as polyunsaturated fatty acids and despite the fact that they’re very important for our health, the human body isn’t able to produce them. These fatty acids are crucial for numerous processes and functions that take place in our body, so we have to consume foods that are rich in Omega 3 and Omega 6.
The American Heart Association states that fish oil supplements along with fatty fish, are considered excellent sources Omega-3. According to AHA, individuals should consume fish twice a week. This is very important for their cardiovascular health, and those who experience health conditions may always turn to fish oil supplements.
Benefits of Omega-3 Fatty Acids
Recent studies have been performed and the results suggest that omega-3 fatty acids can reduce the obesity rate, as well as help people lose weight. These fatty acids feature numerous health benefits. For example, they can lower the risk of heart condition and heal symptoms of swelling in chronic diseases like arthritis. What’s more, the anti-inflammatory characteristics of fish oil can help alleviate menstrual pain and enhance asthma management in kids. Last but not least, it appears that fish oil can also be efficient for kids with attention-deficit disorder.
There was a study conducted in 2006 on 124 women to examine the role of omega-3 fatty acids in weight loss. 21 of the participants had a normal weight, 63 were obese, whereas 40 of them were overweight. The study revealed that obese women had lower omega-3 levels in comparison with the other participants. Unfortunately, no one can tell for sure how these essential fatty acids can help individuals lose weight, but some specialists believe that they enhance fat burning. The acids amplify the sensation of fullness by influencing the hormones that are connected to appetite, such as leptin and ghrelin. The outcome of the study determined researchers to affirm that omega-3 supplements can serve as an efficient tool against weight loss. Plus, researchers consider that these supplements can be even more effective if a weight-loss program is also adopted.
According to MedlinePlus, consuming fish will diminishes blood sugar and amplifies weight loss, particularly in obese individuals. If you consume 6g per day of a reliable fish oil supplement that grants 60 mg of eicosapentaenoic acid (EPA), as well as 260 mg of docosahexaenoic acid (DHA), you can considerably reduce body fat. However, it is important to work out when taking fish oil supplements if you want to get great results. Famous nutritionist Anne Collins states that omega-3 fatty acids can burn fat and boost the body’s metabolic rate. Since these fatty acids are thought to normalize blood sugar levels, it means that they block blood sugar spikes that increase appetite shortly after eating. Collins explains that a diet that includes Omega-3 can prevent weight gain, as well as diabetes.
Great sources of omega-3 fatty acids
According to the American Heart Association, it’s better to consume foods that contain omega-3 fatty acids instead of opting for supplements. Fatty fish like halibut, mackerel, sardines, trout, anchovies, herring, salmon, sturgeon and tuna are very rich in omega-3. In case you don’t like fish or you’re vegetarian, you have to consume plant sources that are abundant in omega-3 fatty acids. Among the foods that are excellent sources of fatty acids one can identify juices, breads, meal bars, as well as oils.
Of course, you can also take supplements, and the good thing is that you have the possibility to choose from a wide array of options. Linseed/Flaxseed oil is a well-known supplement, so you should consider it if fatty fish is not your best friend. There are other several efficient plant-based foods that are rich in omega-3 fatty acids, such as nuts, eggs, leafy green vegetables, seeds and eggs.
As you can see, omega-3 fatty acids are essential for your health, so you need to make sure that your diet comprises foods that can provide you with enough amounts of these acids. Studies have revealed that they can help you lose weight and look great, providing that you combine Omega-3 fatty acids with a workout routine. You can’t consume healthy fats and shed pounds without any kinds of effort. Note that omega-3 acids are not diet pills, if you want results you need to work hard and change your bad eating habits.