Fish Oil
Omega-3 fatty acids improve muscle activity and cell growth. They provide the starting point for making the hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fatty acids can't be manufactured in the body. Fish oil, however, contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You can find DHA and EPA in fatty fish, (such as salmon, mackerel, and trout) and shellfish (such as mussels, oysters, and crabs). There are also some nuts, seeds, and vegetable oils that contain another omega-3 called alpha-linolenic acid (ALA). A great way to get your omega-3 fatty acids intake is with fish oil supplements which come in liquid, capsule, and pill forms. And, these supplements are also beneficial for weight loss.
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"While fish oil supplements are not usually recommended for losing weight, some research suggests that fish oil supplements may be beneficial," Sabat says. "Fish oil supplements contain Omega-3 fatty acids which have been linked to improved metabolic health and reduced inflammation, both of which will affect your ability to lose weight."
"Omega-3 fatty acids have been linked to improved metabolic health and reduced inflammation, which can help with weight loss," she explains."These fatty acids are known for their anti-inflammatory properties, and since inflammation makes it difficult to lose weight then including these in your diet may help you lose weight."
Not only does fish oil burn fat, but it has also been shown to improve blood pressure. "Your blood pressure will improve because fish oil is anti-inflammatory and a large contributor to high blood pressure is chronic inflammation in the body," Richards says. "Other characteristics of fish oil that make it beneficial for blood pressure aren't fully understood, but it is a well-documented fact that taking fish oil on a regular basis can improve high blood pressure."
And, Richards says that fish oil can also reduce swelling in the joints. "Because swelling from inflammation can cause further damage to joints, consuming this nutrient can have a protective side effect for joints. This essential fatty acid is anti-inflammatory and found in fish and others that are not consumed in large enough quantities in the standard American diet," she notes. "Therefore, adding omega-3 as a supplement can improve muscle and joint pain caused by inflammation from an overactive immune system." If you're still experiencing joint pain, try this simple stretch to reduce inflammation and aches.
So, adding more fish to your diet is one way to get more omega-3 fatty acids without taking supplements. And, Sabat stresses consuming wild-caught and other clean fish sources to avoid excess heavy metals and toxins. Wild-caught salmon can also help boost hair thickness and shine. Other sources of omega-3 fatty acids include walnuts, flaxseed, and some plant oils. But for anyone who's not too big on eating fish or walnuts, taking a fish oil supplement can be beneficial for your weight loss journey and your overall health. Especially if you're vegetarian or vegan!
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