Counting to 10, practicing meditation or doing yoga are some healthy ways to reduce our levels of aggression. What was not known is that diet also plays a fundamental role in anger control. This has been confirmed by a group of researchers from the University of Pennsylvania (United States), who have shown that the consumption of omega-3 fatty acids can reduce aggression.
Omega-3s are available both in the form of dietary supplements in oil capsules fish as present in foods such as fish or nuts. Some previous studies had already linked these fatty acids with a prevention of schizophrenia and a certain direct relationship between what we eat and what happens in our brain.
The current study, published in the journal Aggression and Violent Behavior, is based on a meta-analysis of 29 trials with a total of 3,918 people, in whom a short-term effect of omega-3 on their levels of aggression was observed: up to a 28% less. The participants were between the ages of 16 and over 60.
“I believe the time has come to implement omega-3 supplementation to reduce aggression, regardless of whether the setting is the community, the clinic or the criminal justice system,” says neurocriminologist Adrian Raine. “Omega-3 is not a magic solution that will completely solve the problem of violence in society. But can it help? “Based on these findings, we strongly believe that it can help and that we should start acting on the new knowledge we have,” he continues.
Research has observed that these fatty acids not only reduce reactive aggression (which occurs in response to a provocation), but also proactive aggression (a behavior planned in advance). Although more and longer studies are needed, this discovery opens the door to future behavioral research. The reason behind all this, it is believed, is that omega-3 decreases brain inflammation.
Los fatty fishsuch as salmon, trout, tuna and sardines, are some of the best-known and most concentrated sources of these omega-3 fatty acids. They are crucial for the cardiovascular healthas they help reduce triglyceride levels in the blood and maintain the elasticity of the arteries, thus promoting healthy blood circulation and reducing the risk of heart disease.
On the other hand, plant foods rich in omega-3 include chia seedslas walnutsflax seeds and linseed oil. Although alpha-linolenic acid (ALA, a type of omega-3) does not have the same direct effects as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the human body can convert some ALA into these higher fatty acids. beneficial. Additionally, plant omega-3s are important for overall health and can help maintain a optimal brain function and reduce inflammation in the body.