Some recent surveys indicate that omega-3 might be the key to defying aging by extending the length and life of telomeres. Telomeres are the ends of DNA strands that shrink over time as you age. Experts find that fatty acids can interact with the DNA to prevent the shortening of telomeres, increasing lifespan and preventing age-related diseases.
So, maintaining the optimal amount of omega -3 in your daily diet helps to prevent health conditions like stroke, inflammatory immune disease, obesity, arthritis, asthma, heart attacks, and others.
Understanding Omega-3 Fatty Acids
Before we go further, you must understand what omega-3 fatty acids are. There are three types of omega-3 fatty acids – (DHA) docosahexaenoic acid, (EPA) eicosapentaenoic acid, and (ALA) alpha-linolenic acid.
ALA is usually in plant oils like soybeans, flaxseeds, and canola. EPA and DHA are present in seafood and fish. An omega-3 fatty acid is made of the membranes of cells, and your body can’t make it by itself. Therefore, expert refers to it as essential fatty acids.
This nutrient has several health benefits but is more popular for supporting cardiovascular health. Research indicates that omega-3 fatty acids may reduce the risk of blood clots, inflammation, and cardiovascular conditions. They support the lining of the arteries.
Among a variety of benefits, this nutrient also improves eye health and prevents eye issues like long-sightedness and short-sightedness. Due to increasing awareness of omega-3 fatty acids benefits, people have started incorporating it into their daily diet.
Study of Omega-3 Fatty Acid
In-depth research was conducted with the objective of learning what effect omega-3 fatty acids have on life expectancy. The study included 2,240 participants who were continuously analyzed for 11 years to study the levels of omega-3 in the participant’s blood.
The experts divided the participants into four groups, which are:
- People with a reduced amount of omega-3 fatty acids levels who did smoke.
- People with low omega 3 fatty acids who don’t smoke.
- People with high omega-3 fatty acids who did smoke.
- People with high omega-3 fatty acids who did smoke.
According to this study, experts found the highest level of omega-3 levels in people who don’t smoke. They had the highest survival rate. Most importantly, people with lower amounts of omega-3 in the body and people with high omega-3 but smoked are the same in terms of survival estimates. And people who have low omega-3 levels in the body and smoke have the lowest life expectancy.
Note that smoking regularly may reduce 4.7 years of your life expectancy and adds up to 4.7 years in your life if you have high levels of fatty acids in your blood. Therefore, increasing the use of foods that offer you a great amount of omega-3 fatty acids daily will help you live longer and healthier.
Keep in mind that knowing your omega-3 index is as important as knowing your blood pressure and cholesterol levels. This will help you know whether you are consuming enough fatty acids. So, start eating fish, seeds, and other foods that offer this nutrient. If you are skeptical about using omega-3 fatty acids supplements or eating any particular food, it’s best to discuss it with your health experts. They will guide you on what supplements you can take in your daily diet to improve your lifespan.
Foods that are High in Omega-3 Fatty Acids
To improve omega-3 intake through a daily diet, you must incorporate foods rich in this fatty acid. Here are some delicious ingredients that you can opt for to improve your life expectancy.
- Mackerel- serves 4,580 mg of DHA and EPA in 100 grams or 3.5 ounces, along with vitamin B12 and selenium.
- Salmon- serves 2,150 mg of DHA and EPA in 100 grams or 3.5 ounces, along with vitamin D and B
- Cod Liver Oil- serves 2,438 mg of DHA and EPA per tbsp, along with vitamins A and D.
- Herring- serves 2,150 mg of DHA and EPA in 3.5 ounces or 100 grams, along with vitamin B12 and selenium.
- Flaxseed- serves 2,350 mg of ALA per tbsp of 10.3 grams of whole seeds, along with magnesium and fiber.
- Chia seeds- serve 5,050 mg of ALA per ounce, along with protein
- Walnuts- serve 2,570 mg of ALA per 28 grams
- Soybeans- serve670 mg of ALA in 47 grams, along with vitamin K, folate, potassium, and magnesium
Supplements of Omega-3 Fatty Acids
While omega-3 fatty acids are super healthy, they come in very few ingredients. Most foods containing fatty acids need to be added to any recipe to help them taste good. Also, many people don’t like to consume the natural sources of omega-3 and, therefore, struggle with dangerously low levels of fatty acids in their blood. Fortunately, there is a solution to deal with these problems.
Omega-3 fatty acids are also available in the form of supplements. Many supplement manufacturing companies offer omega-3 in gummies, capsules, or fluids. These products are the best option to meet your daily body needs without compromising your taste buds. This is also a convenient option- all you need to opt for the reliable and quality supplements in the market that may help you improve your lifespan.
If you suffer from severe health issues and want to live a healthier and longer life, you must incorporate omega-3 fatty acids into your daily diet. Even if you are healthy, adding omega-3 supplements to your diet may help you add some more years to your life.
From what age should omega-3 be used?
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