Including fish rich in omega-3 fatty acids in your diet helps prolong life, according to a study by the Harvard School of Public Health in Boston.
For 16 years, specialists monitored the health of 2,600 people whose age was 65 years or more. Attention was focused on the heart and blood vessels. It turned out that those of them who had a high level of omega-3 fatty acids in the blood, on average, lived 2.2 years longer than others. The higher the omega-3 content, the lower the probability of death in the coming years, experts emphasize.
Among fish lovers, the overall risk of death from any disease was reduced by 27%, and the probability of death from heart ailments was reduced by about 35%.
— Regular consumption of fish has always been considered part of a healthy diet, but few people have tried to find a link between the concentration of fish oil in the blood and the mortality of the elderly. Our study confirmed that fatty acids are extremely important for the health of the cardiovascular system, and that this benefit is “monetized” in old age in the form of additional years of life, the study says.
To achieve a positive effect, it is enough to eat two servings of fatty sea fish a week.
Examples of marine fish, where omega-3 is the most (based on 100 grams):
- fresh wild salmon – 2.5 g.
- farm salmon – 1.4g.
- fresh mackerel – 2.7g.
- anchovies – 1.45g.
- sardines – 0.98g.
- tuna – 0.13 g.
- trout – 0.94g.
It is emphasized that people with high levels of omega-3, in addition to fish, also tended to eat more vegetables and fruits compared to people from the second group.
Daily intake of omega-3 polyunsaturated fatty acids suppresses the growth of breast cancer by a third, according to a study by the University of Guelph (Canada), published in the journal “Biochemistry of Food”.
Breast cancer remains the most common form of cancer in women worldwide and the second leading cause of their premature death. The fact that nutrition plays a significant role in preventing cancer has been known for a long time.
Omega-3 — polyunsaturated fatty acids. They also play an important role in the prevention of many other types of cancer.