This is reflected in a study in which they have identified that including oily fish in the daily diet increases life expectancy.
Researchers from the Hospital del Mar d’Investigacions Mèdiques Institute (Imim) in collaboration with The Fatty Acid Research Institute and various universities in the United States and Canada have identified in a study that having higher levels of omega-3 acids in the blood at include oily fish in the regular diet increase life expectancy by almost five years.
Magazine The American Journal of Clinical Nutrition has published the results of the research they have carried out with the aim of validating which fatty acids can function as good mortality predictors.
The results have shown that omega-3 levels fulfill the function of mortality risk predictors, since by increasing the concentration of this element in the blood by 1%, there is a change similar to when you quit smoking. That is, that risk decreases.
On the other hand, according to the postdoctoral researcher of the Imim Cardiovascular Risk and Nutrition Research Group and signer of the work, Aleix Sala-Vila, “being a regular smoker takes 4.7 years off your life, the same amount you gain if you have high levels of omega-3 acids in the blood.
In this sense, these results will allow progress in the formulation of dietary recommendations of food intake and reinforce the idea that “small changes in the diet in the right direction can have a much more powerful effect”, as stated by Sala-Vila.
The study has been carried out with data from more than 2,000 people participating in a population monitoring program in the United States for 11 years. The next step that the researchers will take is to try to validate these data with a population from Europe.
Where do we find omega-3?
As we commented in an article in EL ESPAÑOL, there are several classes of omega 3, such as alpha linolenic acid (ALA), predominant in plant-based foods, or eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), essential for the proper functioning of the bodyespecially the brain and retina.
These fatty acids stand out above all for their anti-inflammatory and autoimmune effects, which helps reduce the risk of suffering from diseases such as rheumatoid arthritis, Crohn’s disease or ulcerative colitis, as well as favoring the treatment of those with inflammatory processes such as cancer, cardiovascular problems or slowing down aging itself.
Now, what is the best source of omega-3? As pointed out in the study named in this article, the blue fish -such as salmon, sardines, tuna- would be the star food. However, there are other options such as: nuts such as peanuts; avocado; chia or flax seeds, and some vegetable oils such as canola or walnut.
Within a varied, healthy and balanced diet, and consuming a portion of omega-3 foods about three times a week we will obtain the recommended quantities. In addition, they have a high content of proteins, vitamins, antioxidants and minerals, something very beneficial that supplements do not give us. However, in diets with no fish, we will have to use supplements such as fish oil.
And it is that, as several researchers pointed out in a study on omega-3 acids, the importance of including this nutrient in our daily diet is vital. They verified that at Add Additional 1,000 milligrams of EPA and DHA daily in the diet of patients, the risk of cardiovascular disease or heart attack was reduced by 5.8% and 9% respectively. Data that only reinforces the evidence that a good diet can bring us tremendous benefits.