Latest news with #omega3
Yahoo
25-05-2025
- Health
- Yahoo
The #1 Nutrient for Brain Health as You Age, According to a Dietitian
Reviewed by Dietitian Kelli McGrane, M.S., RDOmega-3s, like EPA and DHA, support brain health and cognitive function as you age. Fatty fish, chia seeds and walnuts provide omega-3s, but supplements may be needed. Omega-3s fight inflammation, aid memory and may lower Alzheimer's you looking for ways to stay sharp as you get older? Maybe you've watched a loved one struggle with cognitive decline and want to avoid that. Or perhaps you simply want to be proactive for your brain health. No matter what the reason, we see you. And one of the best ways to do so is by incorporating more omega-3 fatty acids into your diet. Here's everything you need to know about omega-3s and brain health as you age. Omega-3 fatty acids are polyunsaturated fats found in three main forms: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You need to consume these fats in your diet, as your body cannot make them in sufficient quantities on its own. Thankfully, seafood sources like salmon, fish oil and krill oil contain the omega-3 fatty acids EPA and DHA, while plant-based sources like walnuts, flaxseed and chia seeds contain ALA. Omega-3 fatty acids have shown promise in multiple areas of wellness, which is why they continue to receive the spotlight. From promoting heart health to reducing inflammation, improving mental health, cognition and more, the benefits of these necessary fats are far-reaching. According to one study, two in three Americans will experience some level of cognitive decline by the age of 70. Given the benefits omega-3s have shown so far regarding cognitive health, researchers are beginning to dive further into the effects this fat has on the aging brain. Before we dive into the science, here's a biology refresher. The omega-3 fatty acids EPA and DHA are critical components of cell membranes—meaning they play an important role in keeping the brain functioning and facilitating communication between cells. Simply put, they are a big deal when it comes to cognitive health. According to Taylor Wallace, Ph.D., CFS, FACN, your body can produce around 10% of the amount of EPA and DHA you need from ALA that's consumed in your diet. In other words, your body can convert ALA to EPA and DHA. However, as we age and with the onset of cognitive decline, this conversion rate starts to decline to less than 10%. "In both animal and human studies, when the diet is void of omega-3 fatty acids, the levels of DHA, in particular, in the brain decrease, accelerating aging and affecting memory," says Wallace. But don't let this scare you, says Mascha Davis, M.P.H., RDN. By incorporating omega-3s into your diet—yes, even starting today—you can begin to reap the benefits well into your future. "Omega-3s act as a powerful anti-inflammatory agent. When we experience chronic inflammation in the body, cognitive health may decline, and age-related chronic disease conditions may increase. Adequate daily intakes of omega-3s have been shown to help to reduce inflammation in the body and thus protect against some age- and inflammatory-related conditions," says Davis. After evaluating the available data focusing on the effects of omega-3 fatty acids on diet-related disorders, one report concluded that EPA and DHA supplementation has a beneficial impact on inflammatory markers, oxidative stress and brain health outcomes, among other positive effects. Another review had similar results, finding a link between omega-3 supplement intake and improvements in learning, memory, overall cognitive health and blood flow to the brain. In terms of disease prevention, one study found that higher blood DHA levels were associated with a reduced risk of Alzheimer's and all-cause dementia. Genetic factors also seemed to influence the benefits of DHA supplementation. The 2020-2025 Dietary Guidelines for Americans advise consuming fatty fish, like salmon, at least twice a week. However, given that 90% of Americans don't come close to meeting their recommended intakes every week, it's important to consider a fish oil supplement to help fill in the gaps. Those following a vegetarian or vegan diet can get EPA and DHA from algal oil supplements, which are derived from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s in themselves. It's worth noting, though, that most supplements are underregulated, so be sure to choose one that has independent verification to ensure label accuracy. Both Wallace and Davis recommend a food-first approach for getting omega-3s but will recommend supplements when dietary intake is lacking as a practical way for people to meet their daily needs. Adequate intake recommendations for omega-3s haven't been updated in over 20 years. Keeping that in mind, the current guidelines recommend omega-3 intakes of 1.6 grams per day for men and 1.1 grams per day for women—but these numbers are reflective of ALA recommendations only. There are currently no U.S. government dietary recommendations for EPA and DHA. With that said, the American Heart Association recommends at least 250 mg per day of DHA and EPA to prevent heart disease. Omega-3 fatty acids, particularly EPA and DHA, are critical for healthy aging and cognition. While more research is needed on the recommended amounts for optimum brain health benefits, no matter how old you are, you should consider upping your intake of DHA and EPA omega-3 fatty acids. It's never too late—or too early—to start! You can increase your intake by eating fatty fish such as salmon, sardines and herring at least twice a week and incorporating plant-based sources like chia seeds, walnuts and flaxseeds on a daily basis. If you don't eat fish, consider taking a supplement. Most importantly, you should always speak to a healthcare professional before starting any supplements to ensure they're safe and align with your health needs. Read the original article on EATINGWELL
Health Line
19-05-2025
- Health
- Health Line
6 Plant Sources of Omega-3 Fatty Acids
Seafood is often touted for being high in omega-3s. But you can also consume these fatty acids from plant sources, including flaxseeds, chia seeds, walnuts, and more. Fish oil and fatty fish such as salmon, trout, and tuna are well known sources of omega-3 fatty acids. But if you follow a vegan or vegetarian diet, or simply dislike fish, you can still meet the dietary requirements of fatty acids from these six fantastic plant sources. Chia seeds Chia seeds are known for their many health benefits and are also great plant sources of alpha-linolenic acid (ALA), one of three types of omega-3 fatty acids. Due to their omega-3, fiber, and protein content, when consumed as part of a balanced diet, chia seeds may help: reduce the risk of heart disease decrease triglyceride fat buildup improve high-density lipoprotein (HDL) 'good' cholesterol lower blood pressure support digestion and regular bowel movements decrease the risk of certain cancers However, more clinical trials reviewing these purported benefits need to be conducted before a definitive conclusion can be made. Consumption Just 1 ounce (oz) or 28 g of chia seeds delivers 5,000 milligrams (mg) of omega-3 fatty acids. One egg is equivalent to 1 tablespoon (tbsp) or 7 g of chia seeds mixed with 3 tbsp of water if you want to use this as an egg substitute. You can also try these recipes: Algal oil Algal oil, derived from algae, is one of the few vegan sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the other two types of omega-3 fatty acids. A 2019 research review suggests that EHA and DHA may make up 50% of the composition of algal oils. While algae can be toxic in the environment, those that algal oil is made from are grown under controlled conditions and purified, so it may be free from most toxins that fish and fish oils may contain. However, recent research on the benefits of algal oil is very limited, and most past studies are based on observations in animals. More human research is needed to determine the extent of its health benefits. Consumption Algal oil is most commonly available in soft gel form. Supplements typically provide 400 to 500 mg of combined DHA and EPA. It's generally recommended to get 250 mg of combined DHA and EPA per day. You can find algal oil supplements in most pharmacies. You can also add liquid forms to drinks or smoothies. Hemp seed In addition to protein, magnesium, iron, and zinc, hemp seeds contain some omega-3s. The omega-6 to omega-3 ratio of hemp seeds ranges from about 2 to 5. A 'desirable' ratio is less than or equal to 3. A 2022 study suggests that the omega-3s in hemp seeds may benefit heart health by preventing the formation of blood clots and helping the heart recover after a heart attack. This study, however, was performed with cells in the lab, not in humans, so more human studies are needed to confirm these findings. Consumption In 3 tbsp (30 g) of hemp seeds, there are approximately 2,600 mg of ALA. Sprinkle hemp seeds on top of yogurt or mix them into a smoothie to add a bit of crunch. Homemade hemp seed granola bars are another way to combine hemp seeds with other healthy ingredients, such as flaxseeds, and pack in extra omega-3s. Hemp seed oil is another hemp product, but its omega-6 and omega-3 content will differ from that of hemp seeds. Walnuts Walnuts are loaded with healthy fats and ALA. Studies in both humans and animals have found that eating walnuts is associated with improvements in brain functioning and memory, according to a 2020 research review. However, more research is needed in this area since many of the past studies were conducted in animals, and the same conclusions cannot be applied to humans. Consumption One serving (28 g, 1 oz, or 14 walnut halves) of walnuts can fulfill an entire day's requirements of omega-3 fatty acids. It provides 2,570 mg. You can also try these recipes: Flaxseed Flaxseed is a nutritional powerhouse that provides fiber, protein, magnesium, and manganese in each serving. It's also an excellent source of omega-3s. In a 2019 clinical trial of 80 participants with high triglycerides and high blood pressure, those who consumed 36 g of flaxseed powder for 8 weeks saw improvements in: systolic blood pressure diastolic blood pressure triglycerides total cholesterol LDL cholesterol HDL cholesterol Consumption One tbsp (about 10 g) of whole flaxseed contains 2,350 mg of ALA, which surpasses the daily recommended amount. For an egg substitute, whisk together 1 tbsp (7 g) of flaxseed meal with 2.5 tbsp of water. You can sprinkle 1 tbsp of ground flaxseed on the top of salads, cereals, oatmeal, soups, and more. Take this raspberry peach crumble as an example. You could also opt for flaxseed oil, but its nutritional content will vary from that of flaxseeds or flaxseed meal. Perilla oil This oil, derived from perilla seeds, is a good source of omega-3 fatty acids. It's made up of approximately: 53% to 62% ALA 10% to 13% linoleic acid 11% to 16% oleic acid In a study of trained athletes, 8 weeks of consumption of either 9 g or 3 g per day of perilla oil was found to help improve gut function and constipation among the athletes. Consumption Each tbsp (14 g) contains about 9 g of ALA. To maximize its health benefits, use perilla oil as a flavor enhancer or dressing rather than a cooking oil. When heated, oils high in polyunsaturated fats can form harmful free radicals that, in excess, may contribute to health diseases. Perilla oil is also available in capsule form for an easy and convenient way to increase your omega-3 intake.
Vogue
18-05-2025
- Health
- Vogue
A Dietician's Guide to the Best Fish Oil Supplements
While omega-3 fatty acids are all the rage, it may surprise some to know that our bodies don't make them naturally, so we have to get our dose from food or supplementation. The best omega-3 supplements, it turns out, are often the best fish oil supplements. That's because, while many foods are rich in omega-3 fatty acids, fish oil specifically contains two out of the three most popular sources of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). (The third, alpha-linolenic acid (ALA), comes from plants.) 'Supplementing with a quality fish oil can help you include more omega-3 fats in your diet which helps improve your immune response and overall health,' explains dietary supplement specialist and researcher Denise John, PhD. 'It can affect our brain function, immune system, mood, focus, vision, inflammatory response, heart function, respiratory function, metabolic health, and more.' Vogue's Favorite Fish Oil Supplements: When it comes to choosing the best omega-3 supplement that works for you, there's three top factors to consider, says registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. 'Your overall health, your supplement preference, and the quality of the supplement are what matters most.' To find the best of the best, we asked the experts to break down everything about the best omega-3 supplements, from the ingredients to the benefits to the ideal daily intake. Dive in, below. In This Article: Best Overall: Nordic Naturals Omega-3 Why We Love It: You'd be hard-pressed to find a nutritionist that doesn't like Nordic Naturals Omega-3 supplements, thanks to the brand's rigorous testing standards, ingredient balance, and clear transparency. It's also the fish oil supplement Shapiro herself takes: 'I love Nordic Naturals because they're high-quality, third-party tested, and honestly the lemon capsules taste good,' she says. The fish oil is also in a triglyceride molecular form—how it's naturally found in fish—which helps for optimal absorption. The brand also has chewables, liquids, gummies, and smaller soft gels so it's easy to find a format that works best for you.
Daily Mail
17-05-2025
- General
- Daily Mail
THE CANNY COOK: One-tin sea bass with fennel, lentils and lemon
Last month the Marine Conservation Society (MCS) downgraded its sustainability rating for Northeast Atlantic mackerel. It's sad to hear of stocks declining due to overfishing, particularly as mackerel has previously been plentiful and provided a brilliant-value fresh-fish option. As a sustainable alternative, the MCS recommends North Sea herring and Cornish sardines. (If knowing what fish to eat feels as confusing to you as it does to me, then it's worth using the MCS Good Fish Guide, Like most cold-water oily fish, mackerel is a source of all- important omega-3 fatty acids, which we are told are essential for good health. Advice is to eat at least one portion of oily fish per week and, while most of us tend to reach for salmon and tuna, I was interested to learn that sea bass – a white fish – is a good source of omega-3s, too. (To save you looking it up, the most sustainable option to buy is ASC-certified farmed sea bass, available at Waitrose, Sainsbury's and Ocado.) Quick to cook and nicely delicate, sea bass marries well with summery herbs and vegetables. This week's recipe pairs it with roasted fennel, which has a soft anise flavour that sweetens as it cooks and is wonderful with all seafood. 4 sea-bass fillets, £7.50; 2 large fennel bulbs, £3 2 x 400g can green lentils , £1.10; 1 lemon, 30p METHOD Preheat the oven to 220C/200C fan/gas 7. Trim the fennel fronds and reserve. Cut each bulb lengthways into slim wedges, trimming out the core and gnarly outer leaves. Toss with 2 tbsp olive oil, season and spread on a roasting tin (add 4 unpeeled garlic cloves if you have them). Roast for 15 minutes. Meanwhile, rinse and drain the lentils well. Add the lentils to the roasting tin, squeeze over the juice of half a lemon and stir everything together. Roast for another 10 minutes. Season the sea bass fillets all over and lay on top of the lentils and fennel, skin-side down. Drizzle with a little more oil and roast for a final 6-7 minutes or until cooked through. (If you want a crisp skin on your fillets, frying is best. In a large pan, fry skin-side down in oil and butter for 3 minutes, then turn and cook flesh-side down for 1 minute.) Serve scattered with the fennel fronds and extra lemon wedges for squeezing. A dollop of garlic mayonnaise wouldn't go amiss, too. Do you have a great recipe for eating well and cutting food bills? Email editor@ If we print it here, we'll send you a bottle of champagne *This cost assumes you already have some basic store-cupboard ingredients. prices taken from aldi and correct at time of going to press.
Medical News Today
16-05-2025
- Health
- Medical News Today
How to tell if salmon is bad: Signs and more
Signs Health risks Storage Summary People may be able to tell that salmon is starting to go bad if it has a strong smell, a slimy coating, or feels mushy rather than firm. Eating bad salmon may lead to health problems, such as food poisoning. Salmon is a source of protein and omega-3 fatty acids. It can be a great addition to a balanced diet. This article explores what signs may indicate that salmon is going bad, the health risks of eating salmon that has gone bad, and how to store salmon safely. zazamaza/Getty Images There are three main factors a person can use to determine if salmon has gone bad: Fresh salmon should have a mild, neutral, or fresh smell. Salmon may have gone bad if it gives off a sour, fishy, or ammonia-like smell. The appearance of salmon can also indicate whether or not it has gone bad. Fresh salmon is usually bright in color, in shades of orange or pink. If salmon has gone bad, the color may appear dull, have a gray tinge, or have patches of discoloration. The texture of fresh salmon is firm, smooth, and slightly moist. If salmon has gone bad, there may be a slimy film on the surface. A white, filmy substance on raw salmon is another indication that it may have gone bad. However, the white substance that can appear while a person is cooking fresh salmon is different and safe to eat. If a person has a whole salmon, bulging, faded, or dull eyes may also indicate that it has gone bad. Fresh, raw salmon should be firm and hold together when handled. If salmon has gone bad, it may have a mushy texture. It may also sink in when pressed or fall apart easily. Salmon that has gone bad may have a sticky or tacky texture on the surface. Fresh salmon should be smooth and moist in texture. Symptoms of food poisoning include: diarrhea abdominal pain vomiting headache fever Food poisoning from fish, including salmon, can also affect the nervous system. This may cause symptoms such as: tingling or numbness weakness blurred vision headache paralysis A person should contact emergency services if they experience any nervous system symptoms of food poisoning or if they experience any other severe symptoms, such as dehydration or bloody diarrhea. People may want to try the following tips for storing salmon to help prevent it from going bad: Keep fresh raw salmon in the refrigerator (at 40°F or less) for no more than 1 or 2 days before cooking or freezing. Do not leave salmon out for more than 2 hours. After cooking, store the salmon in the refrigerator for no more than 3 or 4 days. Ideally, use frozen raw salmon within 3 to 8 months. Some signs that salmon is starting to go bad include a strong smell, a slimy coating, and a mushy rather than firm texture. Eating salmon that has gone bad may cause food poisoning. People should contact emergency services if they experience any severe symptoms of food poisoning, such as dehydration, bloody diarrhea, or blurred vision. GastroIntestinal / Gastroenterology Nutrition / Diet
