The Role of Omega 3 in the Prevention of Obesity

Boosts Metabolism

New studies suggest that omega-3 fatty acids might help to prevent obesity. A study published in the November 2008 issue of "Appetite" found that overweight and obese people who have high levels of omega-3 in their bloodstreams tend to find themselves eating less and consuming fewer calories. This may be because foods with omega-3 are more filling. Researchers speculate that omega-3 boosts metabolism and, therefore, the body's ability to burn fat more efficiently. Although more studies are needed to examine the benefits related to weight loss, consuming adequate amounts of omega-3 offers many other health advantages. Omega-3 fatty acids also support healthy heart and brain functions.

Healthful Effects

Diets rich in omega-3 fatty acids, also known as polyunsaturated fatty acids, also might protect against liver damage caused by obesity. Obesity provokes insulin resistance, but lipids found in omega-3 can reduce insulin resistance and hepatic steatosis, both complications often associated with obesity. Omega-3 also helps to lower insulin levels, which in turn aids the body in burning fat calories more efficiently. High insulin levels in the blood interfere with the body's ability to break down carbohydrates. The body then stores these excess carbohydrates as fat. In addition to helping prevent diabetes, other healthful benefits of omega-3 fatty acids include lowering blood pressure and reducing the risk of cardiovascular and coronary artery disease. All of these are health conditions associated with obesity.

Food Sources

Omega-3 fatty acids are naturally found in fish oils and extra virgin olive oil. In fact, doctors at the Mayo Clinic recommend eating at least two servings of fish, such as salmon, sardines, mackerel, albacore tuna, herring, halibut or trout, each week. Cod liver oil is a rich source of the omega-3 fatty acids, known to help lower high cholesterol levels and assist in weight loss. Walnuts are another natural food source of omega-3 fatty acids that help reduce blood cholesterol. Other foods include eggs, low-fat milk and bread fortified with omega-3. However, the amounts of omega-3 added to these foods do not supply the quantities needed to provide the health benefits that essential fatty acids offer.