By now you know that omega-3 essential fatty acids are important for your health, right? Not only do these valuable oils lower triglycerides, combat depression, and decrease inflammation, they also help battle one of the most pressing concerns many Americans face, especially women─excess weight.
Australian researchers found that omega-3s can help reduce obesity in numerous ways, including suppression of appetite, improvements in circulation, promoting lean muscle mass, enhanced fat and calorie burning, and fewer fat deposits.1 Bravo! Another study found that daily intake of omega-3s increased adiponectin levels by up to 60%.2 Adiponectin is a protein hormone that helps regulate glucose, and the more we have on tap, the lower our body fat percentage tends to be. Supplementation with omega-3s has also been shown to alleviate childhood obesity.3 Yet another study noted that “given the generally poor U.S. omega-3 dietary intake, greater attention should be given to increase these fatty acids in the treatment of obesity.”4 Omega-3s are found in seafood like salmon, mackerel, swordfish, and shark, as well as walnuts and flaxseeds. Fish oil provides the most efficient delivery, as plant forms require a conversion to get to EPA/DHA. However, it’s best to avoid shark and swordfish, as they accumulate potentially dangerous levels of mercury, PCBs, and other toxins in their bodies. How can you ensure you get enough of these invaluable oils? Well, since few Americans eat fish consistently, the most efficient strategy is to supplement at least a gram of EPA/DHA-rich fish oil─free of dangerous contaminants─on a daily basis. Easy, affordable, safe─and highly effective. Stay healthy, stay slim!
1 Nutrients. 2010 Dec;2(12):1212-30. Epub 2010 Dec
2 Nutr Rev. 2011 Oct;69(10):599-612. doi: 10.1111/j.1753-4887.2011.00414.x.
3 Arch Med Res. 2011 Aug;42(6):502-8.
4 Int J Obes (Lond). 2006 Oct;30(10):1535-44. Epub 2006 Mar 21.