There are so many different recommendations on how to live a healthier life. Eat your 5 a day, don’t drink sugary drinks, eat nuts, get enough sleep, avoid processed food. It’s easy to lose track.
Luckily for you we aim to focus on one thing in particular: Omega-3.
Last week a new study came out about the benefits of omega-3, and they proved pretty impressive. Here’s what the results have to say.
The Study
Researchers analysed data on blood fatty acid levels in 2,200 people over the age of 65 for 11 years. The aim was to understand which fatty acids function as good predictors of mortality. The result indicated that omega-3 fulfilled this role1.
When you hear fatty acid, your brain automatically assumes the worst, that doesn’t sound healthy, right? WRONG. The study shows that incorporating omega-3 into your diet can increase your life expectancy by almost 5 years, the same amount of time that is believed to be cut off your life if you smoke regularly. *Adds salmon to basket*
Despite only having been conducted on Americans, the study can be seen as mostly reflective of the population as a whole. However, if you don’t believe it, there is thought to be a new study analysing the effects across a group of European origin – but you might have to wait 11 years.
So what can you do?
Unfortunately, our bodies don’t make omega-3 fatty acids on their own. Which means we need to find a source in our diet. Bad news for any vegans, but any oily, fatty fishes, like salmon and sardines, are an excellent source of omega-3. In fact, the American Heart Association1 recommends eating oily fish twice a week. However, this is not the only option, chia seeds, kidney beans and edamame are also full of omega-3.
Alternatively, if you would rather not alter your diet, or your budget can’t stretch to endless salmon – we know ours can’t, then omega-3 supplements can be very helpful. An average portion of salmon contains 730 milligrams of omega 3, and one supplement can contain 1000 milligrams. According to Healthline2 the recommended daily intake of omega-3 is 1,000 mg for women and 1,600 for men. Sounds like supplements might be the most cost-effective answer!
Take Home Message
It doesn’t matter how you get it, but you should make sure you’re at least making a small change to incorporate omega-3 into your diet, or into your supplement regime. Well, only if you want to live longer.
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- IMIM (Hospital del Mar Medical Research Institute). “Higher levels of omega-3 acids in the blood increases life expectancy by almost five years: A 1% increase in this substance in the blood is associated with a change in mortality risk similar to that of quitting smoking..” ScienceDaily. www.sciencedaily.com/releases/2021/07/210722113004.htm (accessed July 27, 2021).
- Healthline. ‘Fish Oil Dosage: How Much Should You Take Per Day?’. Healthline. 2018. Accessed July 27, 2021. Fish Oil Dosage: How Much Should You Take per Day? (healthline.com)
