If there is one food group that can turn the clock back for you, it is Omega-3 fatty acids. Present in abundance in oily fish, plant oils, nuts, seeds, algae and edamame, these healthy fats can extend lifespan, aiding you to live longer and healthier.
According to a study published in Nature Aging, healthy people who consumed one gram of the essential fatty acid for three years aged three months less than others in the clinical trial involving nearly 800 people aged 70 and over in Switzerland. Adding vitamin D and regular exercise to their wellness regime made the extended lifespan four months, researchers found.
“While the effects may appear small with three to four months rejuvenation of biological age in three years, if sustained, they may have relevant effects on population health," said Heike Bischoff-Ferrari, the first author on the study and professor of geriatric medicine and healthy longevity at the University of Zurich.
A study published in Pharmacological Research found that Omega-3 fatty acids, especially EPA, help maintain energy balance and slow organ aging. As natural activators of PPARα, they enhance fat burning and ATP production in aging organs. This protects organ function and delays aging.
In this research epigenetic clocks were used to analyse the rates of ageing. It involved nearly 800 people aged 70 and over. Epigenetic clocks help in reflecting biological rather than chronological age of he tissue as it measures DNA methylation, and chemical modifications that build up on DNA.
How the study was carried out
People who were part of the trial were divided into eight groups and each took a gram of algae-based omega-3 a day, or 2,000 international units of vitamin D, or performed 30 minutes of exercise three times a week, or a combination of these.
After analyzing the groups of people using epigenetic clock, it was found that group that was given omega-3 experienced slowed ageing. When accompanied by vitamin D and exercise, the benefits enhanced, according to the authors in Nature Aging.
Other benefits of Omega-3
Omega-3 fatty acids offer a range of health benefits. They help reduce the risk of cardiovascular disease by lowering triglycerides, blood pressure, and irregular heartbeats, and by preventing blood clotting. Omega-3s also play a key role in stroke prevention and coronary artery disease by improving blood circulation and reducing platelet adhesion. In terms of brain health, omega-3s enhance memory and brain function, while also lowering the risk of Alzheimer’s disease.
Foods rich in omega-3 fatty acids include fatty fish such as salmon, mackerel, sardines, and anchovies, which are among the best sources. Other seafood options like oysters and shrimp also contain omega-3s. For people who prefer plant-based sources, flaxseeds, chia seeds, and walnuts are excellent options. Additionally, hemp seeds, canola oil, and soybeans provide good amounts of omega-3s. Algal oil is another plant-based alternative, especially for those who do not consume fish. Omega-3 also has anti-inflammatory properties that help reduce joint pain and stiffness in conditions such as rheumatoid arthritis. Having food rich in Omega-3 or taking supplements may also improve bone density and lower the risk of osteoporosis by enhancing calcium absorption.
