Boost metabolism with omega 3 fatty acids
In terms of reputation, the notoriety of the word “fats” precedes it. Response to it is usually negative and everyone tries to avoid food containing it. But compared to other fats which can invite unhealthy consequences, omega 3 fatty acids are actually vital for your body to function. On top of that, they also offer some healthy benefits.
What are omega 3 fatty acids and where can we find them?
They are essential fatty acids, and our body needs them to work. However, it is unable to produce them naturally, so we need to get them from food sources.
They are usually found in fish such as salmon (wild, rather than farmed, preferred), tuna and mackerel, seafood such as algae, certain greens and nut oils. Suggested consumption of these is about twice or thrice a week. It is also recommended that people should obtain omega 3 fatty acids from such food and not rely heavily on supplements.
Though these food sources are generally good for your health, certain ones like nuts can be calorie-heavy so take them in moderate portions to ensure a balanced diet.
What are their benefits?
Normal growth and development
Omega 3 fatty acids – or polyunsaturated fatty acids (PUFA) – are found in high concentrations in the brain and are necessary for the organ’s functions. They have been linked to cognitive and behavioural functions – babies who get insufficient omega 3 acids from their mothers during pregnancy may develop vision and nerve problems.
Reduce inflammation and risk of diseases
Such acids have also been found to cut inflammation and may decrease the likelihood of chronic diseases such as cancer, heart disease and arthritis. Clinical studies also say that omega 3 acids in fish oil in particular cut the risk factors for heart disease, such as high cholesterol and high blood pressure.
Depression and poor memory
A lack of omega 3 fatty acids in your body may cause you to be fatigued and develop depression. Several reports state that those who took omega 3 fatty acids on top of prescribed antidepressants showed more improvement in symptoms compared with people who took only antidepressants. But it is still unclear if taking these acids on their own will alleviate the effects of depression.
A lack of such acids have also been linked to poor memory and a higher likelihood of developing age-related cognitive decline or dementia, including Alzheimer’s disease.
Lower risk of certain cancers
Consuming omega 3-rich foods appear to lower the risk of colorectal cancer, with studies reporting that these acids helped prevent the worsening of this cancer.
If you follow a low-fat diet which includes omega 3 fatty acids, you may be less likely to get prostate cancer too, according to population-based studies of groups of men.
How can they boost metabolism?
Omega 3 fatty acids help balance blood sugar levels and reduce inflammation which in turn regulate metabolism. They are also associated with a lower resistance to the hormone leptin which scientists say is linked to how fast fat is burned. Another study also found that rats which consumed high doses of fish oil while exercising saw a loss in weight.
So include these acids in your regular diet for your body to function optimally while getting all the additional benefits to keep you staying healthier for longer.