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Omega-3 for Metabolic Function & Weight Loss

By Ursula Moon ; Updated July 18, 2017

Omega-3 is a potent fatty acid that your body needs and thrives on. Omega-3 is associated with health benefits such as heart health, low cholesterol and blood pressure. Omega-3 also aids in the efficient functioning of your metabolism and your ability to lose weight, which are both vital components to your overall health and well being. Omega-3 can be found in foods as well as in supplemental form and is an essential component to a fast burning metabolism and successful weight loss.

What Is Omega-3?

Omega-3 is an essential fatty acid and a polyunsaturated fatty acid necessary for your body. However, omega-3 is not produced by the human body and must be consumed via food or supplement. Omega-3 is responsible for the functioning of a host of body systems. Omega-3 plays a vital role in brain function and normal growth and development.” According to the University of Maryland Medical Center, "omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function." In addition to being a rich source of nutrients for your internal body, omega-3 also contributes to the external health of your hair, skin and nails.

Omega-3 and Weight Loss

According to, omega-3 may promote weight loss when consumed through food or in supplement form. All fats are not created equal; omega-3 is considered a "good fat." While certain fats should be avoided such as saturated animal fats, essential fats such as omega-3 consumed regularly and in moderation can assist in your weight loss. Omega-3 promotes weight loss because it reduces insulin levels. High insulin levels contribute to fat being stored in your body instead of being burned, which is a major factor in weight gain. Consuming omega-3 as part of a balanced diet is a proactive way to support weight loss and improve your overall health and well being.

Non-Plant-Based Foods

Fish, particularly cold water fish, contain a potent amount of omega-3 fatty acids. Salmon, tuna, sardines, mackerel and herring are the healthiest choice and contain the highest levels of omega-3. Going natural and organic is the wisest choice, to avoid toxic mercury levels and also to get the purest and most potent source of omega-3.

Plant-Based Foods

Omega-3 is present in a variety of plant oils, fruits and vegetables. Plant foods contribute to a well-balanced diet and are especially important for vegetarian and vegan diets that avoid the consumption of fish. Omega-3 can be found in flaxseed, canola, olive and soybean oils. It is also present in nuts like walnuts, Brazil nuts and almonds, beans such as kidney and navy beans, and in certain fruits and vegetables such as berries, broccoli, dark green leafy vegetables and squash.


Although consuming omega-3 in supplement form is widely practiced, according to, it is advised to watch supplemental intake because, “high doses may have harmful effects, such as an increased risk of bleeding.” Consuming omega-3 through proper diet and nutrition remains the preferred way to not only promote weight loss but to also promote internal and external health and well being

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