How a Longer Life Could be as Easy as 1, 2, Omega-3
Help Slow Your Biological Aging With Omega-3 Fatty Acids
by Donna Wright
It’s no secret that Japan has some of the longest-living people in the world. How is that?
Well, some experts say one reason is a diet of primarily fish, rice, and vegetables. You see, some fish are high in omega-3 fatty acids which in turn, is linked to lower rates of heart disease and longer life expectancy.
The Mediterranean diet is also linked to longevity as it features fish, olive oil, and nuts, all sources of omega-3 fatty acids.
One thing is obvious, heart health is crucial to longevity. If omega-3 fatty acids are proven to help overall cardiovascular health, then omega-3s should be taken seriously. There’s no time like the present to learn more about omega-3 fatty acids and discover its many benefits, especially if it’s known to help extend lifespan.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats, also known as the good, healthy fats, that may support your heart health by performing important functions in your body. The body needs omega-3s to survive, so it’s important for your body to receive them from food or supplements. The body cannot make its own omega-3s.
Omega-3 fatty acids support the structure of every cell in your body, helping to keep heart, lungs, blood vessels, and the immune system working effectively. Omega-3 fatty acids also provide energy.
There are three main types of omega-3 fatty acids:
:: Eicosatetraenoic acid, EPA, is a marine omega-3 found in fish and shellfish.
:: Docosahexaenoic acid, DHA, is also a marine omega-3 found in fish and shellfish.
:: Alpha-linolenic acid, ALA, is an essential fatty acid found in plant oils.
Your body can convert some ALA that you get from food into EPA and then to DHA, but only in small amounts. That’s why it’s important to get EPA and DHA from food sources or health supplements to increase levels of omega-3 fatty acids in your body.
Health Benefits From Omega-3 Fatty Acids
Not only does your body need omega-3 fatty acids to function, but your body also benefits from improved health as omega-3s supports both your brain and heart. Omega-3s provide calories to give your body energy and assist many functions in your heart, blood vessels, lungs, immune system, and endocrine system that regulates hormone-producing glands.
There are many proven ways that omega-3s fight cardiovascular disease. Include fatty fishes and other seafood in your regular diet (at least two servings per week) to help protect you from future heart issues and help lower your blood pressure. Allowing your body to absorb EPA and DHA can lower cholesterol and triglyceride levels, the fats stored in your blood. Remember, high triglycerides in your blood increases the risk of heart disease and stroke. Omega-3s may even raise HDL, the good cholesterol levels.
Additional benefits from omega-3 fatty acids:
:: Omega-3s can help prevent blood clots by lessening the chance of blood platelets coagulating.
:: Omega-3s can help reduce the risk of developing some forms of cancer including breast, colon, and prostate cancers.
:: Omega-3s may help improve joint health and reduce the body’s inflammatory response.
:: Omega-3s may help improve brain function and lower the risk of Alzheimer’s disease and dementia.
:: Omega-3s contributes to better eye health and may help macular degeneration (AMD) in older adults.
:: Omega-3s may help improve bone strength by boosting calcium in bones, reducing the risk of osteoporosis.
:: Omega-3s may help lessen the symptoms of autoimmune diseases like rheumatoid arthritis, lupus, and Crohn's disease.
:: Omega-3 may improve sleep disturbances.
:: Omega-3s can help lower the risk of asthma in children.
:: Pregnant women that get plenty of omega-3s, can help brain development of the growing baby. If pregnant, seek the advice of your medical professional regarding omega-3s.
:: Research also shows that some people who regularly consume omega-3s may be less likely to have depression, plus omega-3s can also help with bipolar disorder and attention deficit hyperactivity disorder (ADHD).
Eating Fish and Shellfish For Omega-3 Fatty Acids
If you enjoy eating fatty fish (like tuna) regularly, you may already be providing your body with the recommended amount of omega-3 fatty acids. If not, it is beneficial for you to incorporate fish in your meal plans to ensure that your body gets the required amounts of omega-3 EPA and DHA.
Consider eating fatty fish and other seafoods such as:
:: Anchovies
:: Bluefish
:: Flounder
:: Freshwater Trout
:: Halibut
:: Herring
:: Mackerel
:: Oysters
:: Rainbow Trout
:: Salmon
:: Sardines
:: Sea Bass
:: Shrimp
:: Striped Bass
:: Sturgeon
:: Tuna
:: White Fish
Alternate Omega-3 Food Sources
There are several reasons why someone may not be able to get omega-3s from eating fish. Some people may be allergic to fish or shellfish or perhaps follow a vegetarian or vegan diet. There are also many people who dislike the smell of fish or its taste or texture.
But everyone can still benefit from Omega-3s by eating some plant-based sources of omega-3 that provide the nutrient in the form of ALA. Some fortified foods also provide omega-3s such as yogurt, butter, margarine, fruit juices, eggs, soy beverages, milk, and even some brands of baby food and formula.
Vegetarians, vegans and people with fish/shellfish allergies can get Omega-3s by eating:
>> Algae oil
>> Brussel sprouts
>> Canola oil
>> Caviar
>> Chia seeds
>> Cod liver oil
>> Edamame
>> Flaxseed and flaxseed oil
>> Hemp seeds
>> Kidney beans
>> Krill oil
>> Soybean oil
>> Seaweed
>> Soybeans and soybean oil
>> Spinach
>> Walnuts
Remember, nuts and oils tend to be higher in calories, so keep that in mind.
How Much Omega-3 is Recommended?
Average daily recommended amounts depend on your age, gender, current health status and medical history. It’s essential and highly recommended that you speak with your healthcare provider to calculate the amount of omega-3s that meet your dietary needs.
Here are some daily guidelines for adults:
:: Males: 1.6 grams
:: Females: 1.1 grams
:: Pregnant women: 1.4 grams
:: Breastfeeding women: 1.3 grams
Typical recommendations are at least two servings of omega-3 rich fish per week, with each serving approximately 6 to 8 ounces in total. Some diets may require more omega-3 fatty acids and some less. It's always more efficient if the omega-3s come directly from food sources rather than supplements.
Risks and Side Effects of Omega-3 Fatty Acids
When contemplating the risks or side effects of adding omega-3 fatty acids to your diet, I will begin with the warning that anyone allergic to fish or shellfish should NOT take omega-3 fatty acid supplements or any fish oil supplements. You will need to get your omega-3 fatty acids from other food sources. Follow your doctor’s advice.
As for side effects from omega-3 rich foods or supplements, you may experience mild heartburn, nausea, indigestion, gas, headache, and diarrhea. Additional side effects may be unpleasant taste in your mouth, bad breath, and even odd-smelling perspiration.
Omega-3 supplements have also been shown to interact with some medications. Speak with a healthcare provider or dietician about interactions with medicine.
Beware of High Levels of Mercury in Fish
While eating more fatty fish is a healthy choice, some fish contain high levels of mercury. A diet with too much mercury may lead to mercury poisoning, a serious condition that can damage the brain, nervous system, and other vital body systems. High mercury fish are typically species that eat other fish.
High mercury fish include:
:: Bigeye Tuna
:: King Mackerel
:: Marlin
:: Shark
:: Swordfish
:: Tile Fish
Some fish eaters may also be more sensitive to mercury, so health professionals might advise those individuals not to eat fish. Symptoms of mercury poisoning may include coordination loss, weakness, trouble speaking, hearing, or walking. High levels of mercury can also affect developmental issues in infants and children. Pregnant women, breastfeeding women, and children should follow a physician’s advice in regard to eating high mercury fish.
Omega-3 Food Sources vs. Omega-3 Supplements
Some people may not get enough omega-3 from their diet, and therefore they may benefit from taking omega-3 supplements. If you think you’re lacking in omega-3s, seek the advice of a healthcare professional to determine if your body could benefit from an omega-3 supplement. Don’t just add fish oil or krill oil supplements to your daily vitamin regime without the okay from medical professionals or a nutritionist.
Keep in mind, depending on the levels of EPA and DHA in the recommended dose of an omega-3 supplement, you may need to take multiple supplements to reach the recommended amount.
There are also potential issues that could arise while taking omega-3 supplements such as the interference with prescription medications. Supplements may cause unpleasant side effects like bloating, diarrhea, nausea, bad breath, and a bad taste in your mouth.
Be sure to only take supplements under the guidance of a healthcare professional who can evaluate quantity based on your medical history and needs.
Consider Eating Omega-3 Rich Foods For Better Health and Longevity
Knowing that some of the longest-living people in the world eat a diet rich in omega-3 fatty acids should really make you consider adding omega-3 foods or supplements into your healthy eating plan. It’s a great start to maintaining proper cell functioning throughout the body while lowering the risks of heart disease and other chronic diseases.
It’s a great time to do what you can to slow down the aging process. And incorporating omega-3s into your health plan could be a great start to working toward a longer and healthier life.