Omega-3 And Vitamin C For Weight Loss
When it comes to weight loss, people often focus on cutting calories and increasing exercise, but there are other factors that can play a role in shedding those extra pounds. Two nutrients that have been shown to aid in weight loss are omega-3 fatty acids and vitamin C. In this article, we'll explore how these nutrients work and how you can incorporate them into your weight loss plan.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that are essential for good health. They are called "essential" because our bodies cannot produce them on their own, so we must get them from our diet. Omega-3 fatty acids are found in oily fish, such as salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts.
How Do Omega-3 Fatty Acids Help With Weight Loss?
Research has shown that omega-3 fatty acids can help with weight loss in a few different ways. First, they can help to reduce inflammation in the body, which has been linked to obesity. Second, omega-3s have been shown to increase feelings of fullness, which can help to reduce overall calorie intake. Finally, omega-3s can help to increase the body's ability to burn fat, which can lead to increased weight loss.
How Much Omega-3 Do You Need?
The American Heart Association recommends eating fish rich in omega-3 fatty acids at least twice a week. If you don't eat fish, you can also get omega-3s from supplements. The recommended dosage of omega-3 supplements varies depending on the individual, but most people can benefit from taking between 250 and 500 milligrams of EPA and DHA (the two main types of omega-3s) per day.
What Is Vitamin C?
Vitamin C is a water-soluble vitamin that is essential for good health. It is found in many fruits and vegetables, including citrus fruits, kiwi, strawberries, bell peppers, and broccoli.
How Does Vitamin C Help With Weight Loss?
Vitamin C can help with weight loss in a few different ways. First, it is a powerful antioxidant that can help to reduce inflammation in the body. Second, vitamin C has been shown to increase the body's ability to burn fat during exercise. Finally, vitamin C can help to reduce stress levels, which can lead to decreased cortisol levels (high cortisol levels have been linked to increased abdominal fat).
How Much Vitamin C Do You Need?
The recommended daily intake of vitamin C for adults is 75-90 milligrams per day. However, some studies have suggested that higher doses (up to 1000 milligrams per day) may be beneficial for weight loss.
How To Incorporate Omega-3s And Vitamin C Into Your Diet
If you're looking to incorporate more omega-3s and vitamin C into your diet, there are a few easy ways to do so. For omega-3s, try to eat oily fish like salmon or mackerel at least twice a week. If you don't like fish, you can also get omega-3s from supplements. For vitamin C, try to eat a variety of fruits and vegetables every day. Citrus fruits like oranges and grapefruits are a great source of vitamin C, as are bell peppers and broccoli.
The Bottom Line
While cutting calories and increasing exercise are important for weight loss, incorporating nutrients like omega-3 fatty acids and vitamin C can also be beneficial. These nutrients can help to reduce inflammation, increase feelings of fullness, and boost the body's ability to burn fat. By incorporating more oily fish and fruits and vegetables into your diet, you can easily increase your intake of these important nutrients.
