What is Omega 3 and why it is important?
Omega 3 acids are essential fatty acids required for keeping the body healthy. It is a combination of three fats ALA, EPA, and DHA. It is not produced in the body and you can find it in certain food items. Egg oil, algal oil, squid oil, krill oil and fish oil contain omega 3 fatty acids.
Omega 3 are found beneficial for the human health, which research has proved over the last decade. Many researches have shown its benefits and considered it useful for reducing inflammation. It also helps to fight against chronic conditions such as cardiovascular disease, arthritis and cancer. It even contributes to weight loss.
A Diet Rich in Omega-3 is a Key to Healthy Life
A new study added that omega 3 polyunsaturated fatty acids are vital for your health and keeps you at bay from severe heart diseases. It plays a key role in safeguarding the rhythm of your heart.
Fatty Fish is a good source of omega-3 fatty acids and is heart friendly. Flaxseeds and walnuts are high in omega 3. To increase your omega 3 intake it is highly beneficial to eat seafood like scallops, tuna, salmon and halibut. Omega-3 fatty acids help to reduce triglycerides, BP, clotting of blood, increase immunity as well as improve the symptoms of arthritis. In kids it highly improves their learning ability. Omega 3 fatty acid diet helps to keep the heart healthy and can be easily obtained through certain diet.
Omega-3 And Exercise To Fasten Your Weight Loss Efforts
According to a study 75 overweight and obese people also having risk factors such as hypertension and high cholesterol levels in the blood were divided into four groups. The first group was given doses of tuna fish oil that contains omega 3 and the others were given the similar doses of sunflower oil that holds no omega 3. Again the groups were formed. Half of them doing no extra exercise and the others performing three 45-minute runs, at 75% of their maximum heart rate every week. They were encouraged to follow the same diet. The change occurred after 3 weeks. A group taking fish oil in combination with exercise showed 2kg/4.5lb weight loss. More studies are planned to understand the effects of omega 3 combined with greater exercise.
Omega 3 and Weight Loss Benefits
Consumption of omega 3 leads to weight loss. Eating fish two times in a week is highly beneficial. According to a recent study individuals who took 6gm of fish oil had experienced high levels of weight loss.
Omega 3 oils enhance the metabolic rate and are anti – lipogenic. As a result your body burns unwanted fat rapidly. It also lowers the levels of sugar from the blood and you get more energy to exercise. Above all it suppresses the production of cortisol a fat storage stress linked hormone that causes your body to burn extra calories.
Best Omega 3 Sources
Cold-water fish are the best source of Omega-3 fats. It is also found in fishes such as sardines, salmon, tuna, mussels, rainbow trout and mackerel. You can get it in foods like flaxseed, nuts, nut butters and olive oil. These are all healthy fats that have been proven to enhance your metabolism.
Omega 3 fatty acids are also found in plant foods including soybeans, flaxseeds, tofu, walnuts, winter squash, spinach, broccoli, basil, grape leaves, spearmint, kale, cauliflower as well as Brussels sprouts.
Many omega 3 supplements are also available in the market. These supplements should also contain vitamin E mixed with the oils to prevent oxidation and to preserve it for a long time.
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