How do omega-3 fatty acids aid in weight loss? A scientific analysis of good fats for fat reduction.

Good Fats for Fat Loss – Omega-3 Fatty Acids

To better manage weight loss, we should increase our intake of omega-3 fatty acids in our daily diet. Numerous studies have confirmed the benefits of omega-3 fatty acids, including protecting against heart disease, lowering blood lipids, preventing dementia, relieving depression, and improving rheumatoid arthritis, among others. They also have anti-inflammatory and metabolism-boosting effects, which is why they are also called "slimming oils."
For women who care about their appearance, omega-3 fatty acids can also help regulate hormone balance, suppress skin inflammation, and prevent acne and improve skin redness and roughness from within. Therefore, omega-3 fatty acids are one of the few good dietary fat choices for maintaining smooth and firm skin. However, most women have a serious deficiency in omega-3 fatty acid intake, especially those who live inland.

Omega-3 fatty acids are essential fatty acids for the human body, mainly including three types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).

ALA is a medium-chain omega-3 fatty acid, mainly found in flaxseed, chia seeds, walnuts, and rapeseed oil. Green leafy vegetables also contain small amounts of ALA. Compared to ALA, the long-chain omega-3 fatty acids EPA and DHA are more beneficial to the human body. Studies have shown that people with higher EPA and DHA intake have a lower risk of heart disease, diabetes, and obesity. The best dietary sources of EPA and DHA are cold-water fatty fish, such as sardines, mackerel, salmon, anchovies, tuna (which has a high mercury content and should be avoided), and oysters. Grass-fed beef and lamb, free-range chicken eggs, and seafood such as shrimp, squid, mussels, and scallops also contain small amounts of long-chain omega-3 fatty acids. In addition, algae contain DHA, which is the only plant source of long-chain omega-3 fatty acids. However, because omega-3 fatty acids are unsaturated fatty acids, they are easily oxidized. Therefore, the omega-3 fatty acids in foods like dried fish, deep-fried fish, and grilled fish have mostly been oxidized and lost. Therefore, I recommend eating sashimi or foods prepared by steaming, boiling, or low-temperature stir-frying and grilling.