Omega-3s could reduce aggressiveness, according to the results of a study published in the medical journal Psychiatry Research.
Researchers at the University of California at Davis and Ohio State University in the United States conducted a study with 194 participants aged 18 to 45 to understand the impact of a diet high in Omega 3 on mental health and aggression.
The volunteers either consumed omega-3 capsules or a placebo for the duration of the study. During the experiment, they self-declared via a questionnaire their level of aggressiveness and stress.
The results of the study revealed that people who consume omega-3s are less aggressive than others. These polyunsaturated acids play “a decisive role” in the junction between nerve cells in the brain and help regulate stress.
“Many dieticians and doctors consider that the population is generally in omega-3 deficiency, and consumes too much omega-6, present in processed fatty products”, recalls Laurent Bègue, professor of social psychology and author of the study.
“This does not mean to resort to dietary supplements, but rather to opt more frequently for foods that naturally contain omega-3, such as fish or certain oils,” he concludes.
Fill up on omega-3s
As the body does not know how to synthesize omega 3, it is essential to find them in the diet, in particular in rapeseed oil and in fatty fish.
To refuelOmega 3, cover the intake of alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) as follows.
To reach the goal of 2 to 2.5 g of ALA per day, just consume 1 tablespoon of rapeseed oil (1.25 g of ALA) and 5 nuts or 10 g (800 mg of TO THE). To consume 250 mg of EPA + DHA each day, you can enjoy ½ can of 115g sardines, ½ can of 120g canned mackerel or 50g salmon (raw, farmed).
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The health benefits of omega-3s
Omega 3: what we don’t always know
