From reducing the risk of heart disease and preventing dementia to alleviating joint pain, Omega-3, commonly found in fatty fish such as salmon and sardines, is often praised for its significant health benefits.
اضافة اعلان
According to a report by The Telegraph, the latest research highlighting the power of Omega-3 is the Do-Health clinical trial, aimed at determining how to extend the "health span" (our active, healthy life).
The Do-Health study recruited over 2,000 healthy people over the age of 70 from five European countries and measured the impact of various interventions. It was found that daily Omega-3 supplements reduced the rate of disease in participants by 13%.
In a new paper published this month, the research team also concluded that those who took Omega-3 acids for three years aged three months slower than those who did not, based on biological markers.
According to Perveen Yacoub, an expert in Omega-3 acids and professor of nutritional physiology at the University of Reading, our interest in these fatty acids dates back to the 1950s, when researchers traveled to Greenland to study the diet of the Inuit (Eskimos).
Yacoub said, "They consumed enormous amounts of whale and seal meat, which was very rich in Omega-3s. The first observation was that the Inuit had very long bleeding times if they cut their skin, indicating their blood was very thin."
She added, "The second observation was that, despite consuming high-fat whale and seal meat, they had very low rates of cardiovascular disease."
In some way, this high-fat diet didn’t cause the chronic diseases linked to obesity that we see today.
While there is ample evidence of the benefits, there is still no recommended dosage, and available supplements vary significantly in concentrations. The UK's National Health Service guidelines suggest consuming two portions of fish per week, one of which should be oily fish (rich in Omega-3).
What is Omega-3?
Yacoub explained that Omega-3 is an extraordinary family of fatty acids, with the three main types being ALA, DHA, and EPA. It is widely believed — though not conclusively proven — that DHA is more important for brain function, while EPA plays a larger role in cardiovascular health. In fact, only EPA and DHA are found in "oily" fish.
Nutritional expert Nicola Shubrook explained, "We need a balance of fats in our diet. Humans evolved on the edges of land masses, eating fish, but the shift to agriculture has meant our diets now contain more Omega-6 fats (from vegetable oils)."
She added, "The ideal ratio of Omega-6 to Omega-3 should be 3:1."
What Are the Other Four Health Benefits of Omega-3?
Cardiovascular Health: Reduces the risk of clotting and lowers triglycerides (a type of fat in the blood).
Reduces Inflammation: May improve several conditions related to inflammation, including rheumatoid arthritis, eczema, psoriasis, and dry eye disease.
Improves Mood and Cognitive Function.
Reduces Deaths from All Causes.
Signs of Omega-3 Deficiency
Jeff Mullan, chief medical officer at Human People and a longevity specialist, highlighted that "Omega-3 is essential for the gray matter in your brain, as every cell in your body contains Omega-3 in its membrane."
He added, "Omega-3 also plays a role in regulating blood clotting and our inflammatory responses. This makes it vital for the heart, skin, brain, joints, and nearly every system in the body."
Signs of Omega-3 deficiency include:
Dry, brittle skin.
Rough skin (keratosis pilaris) on the upper arms, which is a common early sign.
Dry eyes.
Joint pain.
Stiffness and slow recovery after exercise.
Depression and anxiety.
Cod Liver Oil
White fish store fats in their liver rather than in their flesh, so cod liver oil is another source. Yacoub stated, "Generations who grew up consuming cod liver oil swear by its beneficial effects, especially in maintaining joint flexibility."
