Want to live a long healthy life? Eat plenty of seafood. A new study published in the BMJ has found that having higher levels of omega-3 fatty acids, which are abundantly found in fish, is associated with a significantly reduced risk of unhealthy aging.
Omega-3 fatty acids are a type of healthy fats that we must get from the food we eat. The researchers found that it is important that older people have more omega-3 fatty acids from seafood in their diets. Among the best sources of these fatty acids include cold water fatty fish like mackerel, tuna, sardines, herring, and salmon.
In the study, researchers analyzed the blood and diets of up to 2622 pensioners. The pensioners had an average age of 74. The tests were first done in 1992 and 1973 and repeated six and thirteen years later. The researchers measured the participants’ amount of 4 different types of omega-3 fatty acids, three of which are found in seafood and one that is found in plants.
More Omega-3s, Healthier Aging
The researchers specifically focused on healthy aging, which means living into old-age without experiencing such health problems and diseases as dementia, cancer, heart disease, heart attacks, etc. “The focus on longevity alone is now shifting toward an emphasis on healthy ageing,” researcher Dr. Heidi Lai pointed out. The researchers noted that these days, people are living longer, but they’re not necessarily healthy. According to lifetoliveit.com, Omega-3 fatty acids is extremely beneficial for your heart as it reduces the risk of a heart attack and stroke. Even more, it boosts your brain power and reduces the risk of Alzheimer's disease.
The results from the study found that having more omega-3 fatty acids in the blood, the kind found in seafood was associated with up to 18% lower risk of chronic diseases, as well as, physical and mental impairments. Participants who had the most omega-3 fatty acids ate one more serving of seafood every week than those that had the lowest levels.
“These study findings support the national dietary guidelines to eat more seafood,” Dr. Lai says. “If you are aged 65 or older, consuming more fish would be a great idea.” The National Health Service (NHS) recommends consuming two servings of fish per week. To better understand the health benefits of eating fish, www.LifeToLiveIt.Com/ gives a list of the best omega-3 fatty acids seafood sources as well as the right portions for every week.
Findings Conform to Previous Study Results
These study findings confirm previous findings. For instance, this study (https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-277X.2004.00552.x) found that besides helping with healthy aging, omega-3 fatty acids come with a raft of other benefits include muscle and strength development, improved immune system, and improved mental functions.
Here are some more health benefits of having more seafood in your diet;
- It lowers the risk of cardiovascular diseases
Stroke, high blood pressure, and heart attacks are among the most common causes of premature deaths in the globe. Seafood is among the best foods that help reduce the risk of developing these heart problems. This is because it contains high amounts of omega-3s which are heart-healthy fatty acids.
- It improves mental functions
Aging often comes with deteriorating brain function and mental health. This is medically termed as age-related cognitive decline. Studies, however, show that people who regularly consume fatty fish have a much slower rate of this cognitive decline.
This is because eating fatty fish has been linked to an increase in the grey matter of the brain. This is the main functional tissue of the human brain, and it contains several neurons that store memories and process information.
- Seafood helps in weight loss and improves muscle and strength development
Fish is very low in calories. Steamed or grilled fish has a minimum amount of fat, making it ideal for individuals looking to lose weight. Fish also helps to funnel carbohydrates into muscle. This not only leads to muscle growth but also compromises your body’s ability to create fat from carbs. According to fitness magazine LifetoLiveit, fish as a high-protein food gives your muscles the essential Amino Acids for Muscle Protein Synthesis (MPS) and it also extends the anabolic results of your workout.
Other benefits of eating fish include improved sleep quality, protection of vision during old age, prevention of asthma in children, reduced risk of autoimmune diseases, reduced depression, et cetera.
So if you want a long healthy life, you might want to consider adding more seafood to your diet. And even if you are not old, from the previous section, it is apparent that you have so much to gain from eating fish. For instance, if you are a muscle builder, even as you look for muscleandstrength coupons, eating fish can go a long way helping you in your muscle development journey.
Published by Erika Rhea