Omega 3 Fatty Acids and Weight Loss – Do Not Be Fooled!
You must have heard of Omega 3 fatty acids and weight loss already. And do you know in which foods are they and how they affect our organism? Learn below.
Omega-3 fatty acids are incredibly important. They can have all kinds of strong health benefits for your body and brain. In fact, only a few nutritious things have been studied basically as omega-3 fatty acids.
There are three types of omega-3 fatty acids: ALA, EPA and DHA.
Omega 3 Fatty Acids For Weight Loss
Fish oil is one of the most common supplements in the market. It is rich in omega-3 fatty acids, which offer a variety of health benefits, including better heart and brain health, reduced risk of depression and even better health care of the skin.
Researchers have shown that omega-3 fish oil can help people lose weight more easily. However, the studies are not unanimous, and views on this potential benefit remain divided.
Fish oil is rich in omega-3 EPA and DHA, which are involved in many important body functions. Other sources of these two omega-3 include fatty fish, seafood and algae.
Omega 3 Fatty Acids Can Reduce Appetite and Hunger
Omega-3 can help people lose weight in several ways, the first one involving a reduction in hunger and appetite.
This effect can be beneficial for those who follow the diet, which sometimes leads to an increase in hunger.
In one study, healthy people consumed less than 0.3 grams or more than 1.3 grams of omega-3 fish oil a day. The result of the group is that the feeling of satiety is significant up to two hours after a meal.
In another study, healthy adults who did not follow the diet took 5 grams of omega 3 fatty acids or placebo every day. A group of omega-3 fatty acids had the feeling that after a standard breakfast, they had a 28% higher desire to eat.
Interestingly, one study showed that omega-3 fish oil increased hormone levels in obese people, but reduced levels of the same hormone in non-obese people.
Omega 3 fatty acids can be effective in reducing hunger and appetite in healthy people after eating during weight loss. However, more studies are needed.
Omega 3 Can Accelerate Metabolism
Another way of omega-3 fatty acids can help you lose weight by accelerating metabolism.
In another study, when healthy elderly people took 3 grams of omega 3 fat daily for 12 weeks, metabolic rate was increased by about 14%, equivalent to burning 187 calories per day.
On the other hand, people who took 3 grams of omega 3 fats daily for 12 weeks burned 10% more calories and 19-27% more fat when exercising.
Even if omega-3 fish oil does not help some people lose weight, they can still help them build muscle and burn body fat.
For example, a trial of 44 people showed that those who took 4 grams of fish oil daily did not lose more weight than those who received the placebo.
So, fish oil can not help you lose weight by yourself, but it can make it easier and help you to reduce the size of the garment. Omega 3 Fats can help you lose more fat without reducing your weight.
Omega-3 Fatty Acids in Food
The best daily intake of omega 3 fatty acid should be 250-500 mg of EPA and DHA combined for healthy adults.
It is recommended to eat fatty fish at least twice a week to ensure optimal omega-3 intake for the prevention of heart disease.
If you are trying to improve a certain health condition, consult your doctor for dosage recommendations. Keep in mind that your omega-6 intake can partially determine how much omega-3 fatty acids you need.
As mentioned above, it is recommended to feed fatty fish at least twice a week, or taking at least 250-500 mg of combined EPA and DHA per day from the supplements.
However, if you do not eat a lot of fatty fish or seafood, it’s good to take a supplement.
In fact, most studies on the benefits of omega-3 have been used by supplements, so they can certainly be helpful.
A good addition with EPA and DHA includes fish oil. For vegetarians and vegans, it is recommended to take DHA supplements from algae.
When it comes to omega-3 supplements, there are many choices, and not all are good. Some supplements can even contain harmful ingredients due to pollution in the sea.
People who do not eat oily fish or seafood should take into account the use of omega-fish oil, which are good choices, and DHA from algae is recommended for vegetarians and vegans.
Food Rich in Omega 3 Fatty Acids
- Salmon: 4.023 mg per portion (EPA and DHA).
- Sardines: 2,205 mg per portion (EPA and DHA).
- Flaxseed 2,338 mg per serving (ALA).
- Chia seeds: 4.915 mg per serving (ALA).
- Nuts: 2,542 mg per serving (ALA).
Other foods with EPA and DHA include most types of fatty fish. Meat, eggs and dairy products, too. A few other common herbal foods are high in omega-3 fatty acids ALA and are soybeans, flaxseed and nuts. Vegetables also contain small amounts, including spinach.
Foods that are very high in EPA and DHA include salmon, cod, and sardines.
Omega 3 Tablets
If you are taking medicines that dilute your blood, contact your doctor before adding fish oil supplements to your diet.
In addition, be careful with the type of fish oil supplements you take. Some may contain vitamin A, which can be toxic when taken in large quantities.
To get the most benefits from omega-3 supplements, choose one that consists of at least 50% EPA and DHA. For example, it is necessary to have at least 500 mg of combined EPA and DHA per 1000 mg of fish oil.
Omega 3 fats are generally safe to consume. To take advantage of the benefits of your supplements, you need 300 to 3000 mg per day.
Benefits of Omega-3 in Nutrition
Here are all the health benefits of omega-3 fatty acids:
1. Omega-3 against Depression and Anxiety
Depression is one of the most common mental disorders in the world. Symptoms include grief, lethargy and general loss of interest in life. It is interesting that studies have found that people who consume regular omega-3 fatty acids are less depressed.
When people with depression or anxiety begin to take omega-3 supplements, their symptoms become better. Omega-3 supplements can help prevent and treat depression and anxiety. It seems that EPA is the best in the fight against depression.
2. Omega-3 for Better Eyes
DHA, the type of omega-3, is the main structural component of the brain and retina of the eye. When you do not get enough DHA, you may experience vision problems.
Interestingly, omega-3 is associated with a reduced risk of macular degeneration, one of the leading causes of permanent eye damage and blindness.
3. Can Reduce The Risk of Heart Disease
Heart attacks are the leading global causes of death. A diet rich in fish in humans has very low rates of these diseases. It has been shown that omega-3 fatty acids have numerous benefits for heart health. That includes:
- Triglycerides: Omega-3 can cause a significant reduction in triglycerides, usually in the range of 15-30%.
- Blood pressure: Omega-3 can reduce blood pressure in people with high blood pressure.
- HDL-cholesterol: Omega-3 can increase the level of HDL (“good”) cholesterol
- Blood clots: Omega-3 can keep blood platelets. This prevents the formation of harmful blood clots.
For some people, omega-3 can reduce LDL (“bad”) cholesterol. However, the evidence is mixed and some studies actually reveal an increase in LDL.
4. Can Reduce Fat in The Liver
A non-alcoholic fatty acid disease is more common than you think. It has been elevated with an obesity epidemic. A supplement with omega-3 fatty acids has been shown to reduce inflammation in non-alcoholic fatty liver disease patients.
5. Can Improve Your Sleeping
A good dream is one of the cornerstones of optimal health. Low levels of omega-3 fatty acids are associated with sleep problems in children and adults.
Omega-3 fatty acids, especially DHA, can improve the length and quality of sleep in children and adults.
6. Omega 3 fatty acids are good for your skin
DHA is a structural component of the skin. It is responsible for the health of cell membranes, which make up a large part of the skin.
The healthy cell membrane gives a soft, moist, smooth and shiny skin. EPA also uses the skin in several ways, including:
- Skin hydration control.
- Prevention of hyperkeratinization of hair follicles
- Prevention of premature aging of the skin.
- Prevention of acne and pimples.
Omega-3 can also protect your skin from damage to the sun. EPA helps prevent the release of substances that affect collagen after exposure to the sun.
Omega-3 can help maintain the health of skin cells, prevent premature aging and much more.
Omega 3 fatty acid tablets can be purchased in pharmacies of various packages, in combination with vitamins or without.
When it comes to nutrition, more is not always better. As with many other nutritional things, there is an upper limit on how much you should use.
In high doses, omega-3 can cause excessive bleeding. Talk to your doctor if you have a bleeding disorder or if you are taking medicines that dilute your blood.
Some omega-3 additives, especially fish oil, can also cause digestive problems.