Feeling tense? This heart-friendly nutrient could also help cool your nerves and reduce conflict
What if all it took was a little supplement to make everyone a little more zen?
According to a study reported by Slate, omega-3 fatty acids, found in fish in particular, have an unexpected effect: they help reduce aggression. Yes, you read that right: the same nutrient that protects the heart could also calm tempers.
Omega-3s, well-known allies... but not the only ones
We already knew that omega-3s do a lot of good:
- they improve cardiovascular health,
- help regulate mood,
- reduce anxiety and depression,
- and reduce inflammation in the body.
But according to this new research published in the journal Aggression and Violent Behavior, these fatty acids may have a measurable effect on aggressive behavior. Scientists at the Technion - Israel Institute of Technology sifted through 29 clinical studies involving thousands of participants.
Their conclusion: people supplemented with omega-3 showed on average 30% less aggressive behavior - whether spontaneous, reactive or planned.
Why does it work?
The explanation is biological.
Omega-3s play a central role in brain function:
they stabilize neuronal membranes, regulate neurotransmitters (such as dopamine or serotonin) and influence the expression of certain genes linked to behavior.
In short, a brain well "fed" with omega-3s functions better, reacts more calmly and regulates strong emotions more effectively.
According to neurocriminologist Adrian Raine (University of Pennsylvania), lead author of the study, "omega-3s are not a magic bullet against violence, but they can clearly help".
Fish on the plate instead of a pill?
Researchers point out that it's not necessarily necessary to splurge on dietary supplements: eating fish regularly may be enough.
Two to three portions a week of oily fish such as salmon, mackerel, sardines or herring cover daily requirements.
For restless children or stressed adults, a diet rich in omega-3s could therefore help calm the mind - with no known side effects.
And for vegetarians?
Don't panic: certain oils (linseed, walnut, rapeseed) and seaweed also provide plant-based forms of omega-3 (even if their assimilation is a little less efficient).
A future "anti-violence" complement?
The authors of the study go further: they believe that omega-3s should be systematically introduced into certain sensitive environments, such as prisons, psychiatric care centers or even sports clubs.
This is not the first time that a link has been established between omega-3 deficiency and violent behavior.
As long ago as 2001, an American team noted that countries with high fish consumption had lower homicide rates.
Coincidence? Perhaps not.
The last word
Omega-3s won't turn a volcanic temperament into calm, but they might soften the edges.
What if the key to a slightly more peaceful world lay in a simple plate of grilled salmon?
One thing's for sure: between their benefits for the heart, the brain and now behavior, these fatty acids clearly deserve their reputation as super-nutrients.
Adèle Peyches
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