High levels of omega-3 in the blood increases life expectancy by nearly five years – the equivalent of stopping smoking.
The study found that “having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years”.
Lets take a deeper dive into omega 3s.
Life expectancy is influenced by various factors, including genetics, lifestyle, environment, and nutrition. One of the lesser-known but crucial components of a healthy diet is omega-3 fatty acids, which are essential fats required for multiple bodily functions, from cell structure to cardiovascular health. Unfortunately, many people do not get enough omega-3s in their diet, leading to what is known as omega-3 deficiency. This article explores how omega-3 deficiency impacts life expectancy and why these essential fatty acids are so important.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat crucial for health. The three primary types of omega-3s are:
EPA (Eicosapentaenoic Acid): Primarily found in fish, EPA plays a key role in reducing inflammation and supporting mental health.
DHA (Docosahexaenoic Acid): Also found in fish, DHA is a major structural component of the brain and retina, making it essential for cognitive health and vision.
ALA (Alpha-Linolenic Acid): Found in plant sources like flaxseeds, chia seeds, and walnuts, ALA is a precursor to EPA and DHA, but the body can only convert a small amount of ALA into these more active forms.
Since the body cannot produce these fats on its own, it relies on dietary intake to meet its omega-3 needs. The most effective sources of EPA and DHA are fatty fish like salmon, mackerel, and sardines, though plant-based sources of ALA also contribute to overall omega-3 levels.
Causes and Prevalence of Omega-3 Deficiency
Omega-3 deficiency can arise from inadequate dietary intake or an imbalance with omega-6 fatty acids, which are more prevalent in the Western diet. High intake of omega-6s (found in vegetable oils, processed foods, and meats) without enough omega-3s can lead to an imbalance that affects health. Studies show that many people, especially in Western countries, consume far below the recommended amounts of omega-3s, making deficiency a widespread concern.
The Health Impacts of Omega-3 Deficiency
Omega-3 fatty acids contribute to a wide range of bodily functions that directly affect life expectancy. Deficiency in omega-3s can lead to several health issues that may ultimately shorten lifespan.
1. Increased Risk of Cardiovascular Disease
Omega-3s are known for their heart-protective properties, including reducing triglyceride levels, lowering blood pressure, and preventing the build up of plaque in arteries. Deficiency in omega-3s is associated with an increased risk of cardiovascular diseases, which are the leading cause of death globally. Studies show that individuals with higher omega-3 levels have lower rates of heart attacks, strokes, and other cardiovascular events. Thus, not getting enough omega-3s can significantly raise the risk of premature death from heart-related issues.
2. Chronic Inflammation
Omega-3 fatty acids have powerful anti-inflammatory effects that help the body manage chronic, low-level inflammation—a condition linked to various diseases, including cancer, diabetes, and arthritis. When omega-3 intake is low, the body becomes more prone to chronic inflammation, increasing the risk of developing these conditions. Over time, chronic inflammation accelerates the aging process and contributes to age-related diseases, impacting both quality of life and longevity.
3. Mental Health and Cognitive Decline
DHA, a primary component of omega-3s, is crucial for brain health. Low levels of DHA are linked to cognitive decline, dementia, and neurodegenerative diseases like Alzheimer’s. Additionally, omega-3s are associated with better mental health, as they are believed to help manage symptoms of depression, anxiety, and mood disorders. Research suggests that individuals with higher omega-3 levels experience a slower rate of cognitive decline as they age, meaning omega-3 deficiency may contribute to both mental health challenges and reduced life expectancy due to brain-related diseases.
4. Compromised Immune Function
Omega-3s help regulate the immune system and maintain healthy cell membranes, which are essential for the body’s defence against pathogens. Deficiency in omega-3s can lead to a weakened immune response, making individuals more susceptible to infections and diseases. A healthy immune system is particularly crucial for older adults, as immune function naturally declines with age. Ensuring adequate omega-3 intake may, therefore, help extend life expectancy by reducing vulnerability to infections and immune-related conditions.
Impact on Life Expectancy
Research indicates that omega-3 deficiency can have a measurable effect on life expectancy. A study found that older adults with higher levels of omega-3s in their blood had a 5-year longer life expectancy than those with lower levels. Another study estimated that low omega-3 levels are responsible for up to 96,000 preventable deaths each year in the United States alone, primarily due to cardiovascular-related issues.
How to Address Omega-3 Deficiency
To avoid the negative impact of omega-3 deficiency on life expectancy, it is essential to incorporate sufficient sources of omega-3s into the diet. Here are some practical ways to increase omega-3 intake:
Eat Fatty Fish: Consuming fatty fish like salmon, mackerel, sardines, and trout twice a week can provide adequate EPA and DHA.
Include Plant-Based Sources: Foods like flaxseeds, chia seeds, walnuts, and hemp seeds are rich in ALA, which the body can partially convert into EPA and DHA.
Consider Omega-3 Supplements: For those who don’t consume fish or enough omega-3-rich foods, fish oil, krill oil, and algal oil supplements can help maintain healthy omega-3 levels.
How much omega-3 a day do we need?
There isn’t a simple answer to that question as there is no consensus among experts on the ideal omega-3 RDA (recommended daily amount).
For general good health, leading health agencies such as the World Health Organisation (WHO) suggest that the minimum amount of combined EPA and DHA healthy adults should be having per day is 250-500mg. Our own UK Food Standards Agency recommends at least two portions of fish per week, one of which should be oily fish, such as salmon, mackerel and sardines. This would work out to around 300mg of EPA and DHA combined per day.
Conclusion
Omega-3 deficiency poses a significant threat to life expectancy due to its association with cardiovascular disease, inflammation, cognitive decline, and impaired immune function. By understanding the critical role of omega-3s and ensuring adequate intake, individuals can support their overall health and longevity. As research continues to unveil the importance of these essential fats, the connection between omega-3 intake and life expectancy becomes clearer, highlighting the importance of diet in the journey toward a long, healthy life.
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