8 Omega-3 Rich Foods Boosting Your Fight Against Cancer

Omega-3 fatty acids are essential for your body to function correctly. Your body cannot create Omega-3 fatty acids, so it’s essential to make sure our diet includes plenty of food naturally rich in them. Omega-3’s impact on your body is nothing short of miraculous, with a wealth of health benefits, so if you take your Omega-3 intake seriously, your health will thrive.

Some essential fatty acids help prevent and improve high cholesterol, high blood pressure, heart disease, diabetes, rheumatoid arthritis, lupus, osteoporosis, depression, bipolar disorder, schizophrenia, and dementia. As for the most pressing health condition – cancer – Omega-3 fatty acids can reduce the risks associated with colon, breast, and prostate cancer.

A recent study published in the British Medical Journal¹ found that people diagnosed with bowel cancer who ate a lot of Omega-3-rich fish had a lower risk of dying from the disease. Their odds of survival significantly improved if they increased their intake after diagnosis. For instance, people who ate 0.3g of Omega-3s daily after their diagnosis had a 41% lower risk of dying from the disease than those who consumed less than 0.1g. Those who significantly increased their usual Omega-3 intake further reduced their risk of dying from bowel cancer by an amazing 70%.

Omega-3 Sources

Researchers revealed that the reduced risk applied both to people who acquired their Omega-3s from supplements and from whole-food sources. However, most people in the study were getting their Omega-3s from whole food, marine sources like fish. Eating Omega-3 rich fish is likely your best bet when it comes to warding off cancer. Salmon is an excellent source, but if you’re not a fan, there are several good alternatives, including:

1. Mackerel
2. Herring
3. Halibut
4. Lake trout
5. Sardines
6. Anchovies
7. Albacore tuna

For vegetarians or vegans, you can also get Omega-3s from marine algae, as there are many marine algae-derived Omega-3 supplements available. Whether you’re getting your Omega-3s from whole foods or supplements, the important thing is to consume enough—250 to 300mg per day. That means you need to eat at least 8 ounces of fish per week or take a 1,000 to 1,200mg fish oil supplement daily.

Omega-3s Benefits Beyond Cancer

The benefits of Omega-3s² extend far beyond fighting cancer, as the essential fatty acids can help lower heart disease risk by reducing triglycerides in your blood, decreasing blood pressure, and lowering inflammation levels in the body. Omega-3s are known to aid in blood flow and to help prevent blood clotting. Their anti-inflammatory properties³ also make them effective at reducing joint pain and stiffness in people with rheumatoid arthritis.

Omega-3s are crucial for proper brain function, and research has shown that people who consume higher amounts of Omega-3s have a lower risk of developing Alzheimer’s disease. Additionally, consuming adequate Omega-3s can help prevent and treat depression, anxiety, and other mental health disorders.

Final Thoughts

Consider diversifying your Omega-3 sources and trying new types of fish and plant-based sources. For instance, walnuts, chia seeds, flaxseeds, and hemp seeds all contain Omega-3 fatty acids, albeit a form known as ALA (alpha-linolenic acid)—our bodies convert ALA into the active forms of Omega-3, EPA and DHA⁴, although this conversion can vary in efficiency.

Ultimately, it’s crucial to prioritize Omega-3 intake in your daily diet. By incorporating rich Omega-3 food sources and supplements into your routine, you can support your body in fighting cancer, reducing inflammation, and maintaining overall good health.