As most of us already know, a diet rich in seafood is typically quite healthy. You may have heard it referred to as the Mediterranean diet, which incorporates fish as well as other nutritional habits common of cultures in southern Italy, Greece, and Spain.
There have been many studies that show omega-3 fatty acids, which are the healthy fats in fish, are beneficial for heart and brain health. Some conflicting research has been conducted regarding the use of omega-3 fatty acid supplements in the form of “fish oil.” In order to find a more definitive answer, researchers recently searched through 16 years worth of data from 2700 adults not taking fish oil supplements ranging from 65 years and older. For the duration of the study, participants supplied medical information and underwent exams.
The results concluded that of those in the study, there was a 35% lower risk of death from heart disease in those who had higher levels of all 3 types of fatty acids present in their bodies. Additionally, it was discovered that their life span on average was 2 years longer than those who had lower amounts of fatty acids in their diets. These findings and more were reported in the Annals of Internal Medicine.
In addition to increasing longevity, fatty acids have also been tied to lower triglycerides, reducing inflammation and better heart health. Memory and the brain too are thought to benefit from it as well as conditions like depression. Fish and certain types of algae are rich in the several types of healthy fatty acids, the most crucial are believed to be EPA and DHA.
The average recommended amounts are 1.6 grams per day for men and 1.1 grams for women. If you want to try adding more omega 3 to your diet, the following foods are a great place to start – salmon, tuna, swordfish, eggs, fruit and many others!