Omega-3 is anti-inflammatory and helps with weight loss! Doctor: This fish has twice the Omega-3 content of salmon

Taking in good oils like Omega-3 can help fight inflammation, regulate blood pressure, and improve symptoms of chronic inflammation in the body. However, the human body cannot synthesize unsaturated fatty acids Omega-3 on its own and must be obtained from food or health supplements. Therefore, Wei Shihang, a weight loss specialist and family medicine physician, recommends that people should increase their intake of Omega-3 in their daily diet. For example, saury, which is abundant in autumn, is rich in Omega-3 and can be called the "nutrition champion" of autumn.

Wei Shihang, a weight loss specialist and family physician, pointed out that Omega-3 is an indispensable good fat, but the human body cannot synthesize it on its own. Fish is a very good high-quality source, especially saury, which contains 5199 mg of Omega-3 per 100 grams, almost twice that of salmon (2665 mg). Compared to other fish that are abundant in autumn, such as seabass (196 mg), mullet (1348 mg), grouper (178 mg) and sweetfish (991 mg), the omega-3 content of saury is even more amazing.

Wei Shihang, a weight loss specialist and family physician, said that Omega-3 has anti-inflammatory, blood pressure-lowering, and depression-reducing effects. For those who are losing weight, omega-3 intake can also promote fatty acid oxidation in the liver, reduce the conversion of fatty acids into triglycerides, increase lipoprotein lipase activity, break down triglycerides, and reduce blood concentrations.

Dr. Wei Shihang once met a 34-year-old employee of a technology company. Although the patient claimed to have paid attention to his diet, his triglyceride level was still as high as 800 mg/dl during the initial examination at the clinic, which was more than 5 times the normal value. (Normal value <150mg/dl). For this reason, Dr. Wei Shihang first asked a nutritionist to develop a special diet plan for the patient, focusing on reducing carbohydrate intake and gradually eliminating the patient's favorite refined starch foods such as pasta and bread.

Two months later, the patient's triglyceride level had decreased but was still high. Considering that the patient wanted to take a drug-free treatment approach, the doctor recommended that he eat more fish, such as saury, salmon, eel, etc., and at the same time adjust the proportion of high-quality protein in the diet, such as soy milk, tofu, edamame and other plant proteins, and increase the intake of Omega-3 fatty acids. When the patient returned for a follow-up visit two months later, his triglyceride index had gradually dropped to 167 mg/dl, close to normal values, and also reduced the risk of cardiovascular disease.

Comparison of Omega-3 content in common fish species in Taiwan in autumn.

However, although Omega-3 is beneficial to the human body, Wei Shihang, a weight loss specialist and family medicine physician, specifically reminds that excessive intake of fish oil may cause gastrointestinal discomfort such as bloating and indigestion, prolonged bleeding time, nosebleeds, black stools and increased liver index and other side effects. It is recommended that adults consume no more than 2000 mg per day. In addition, fish oil can also affect coagulation function. Therefore, people with abnormal coagulation function or who are taking anticoagulant drugs, those in late pregnancy, those who need surgery recently, as well as vegetarians and those who are allergic to seafood should avoid taking Omega-3 from fish oil.