You might want to consider adding more fish to your diet, especially if you value your eyesight. Age-related macular degeneration (AMD) is one of the leading causes of blindness in older adults, and consuming fish at least once a week could significantly reduce your risk of developing this debilitating eye disorder, according to researchers at Brigham and Women’s Hospital, and Harvard Medical School.
Fish Consumption and Macular Degeneration
Researchers analyzed the health data of over 38,000 women and discovered that those who ate fish at least once a week had a 42% lower risk of developing AMD compared to those who only ate fish once a month or less. Canned tuna and dark-meat fish were the primary contributors to this effect.
According to estimates, around 9 million people over the age of 40 in the U.S. show signs of AMD. The National Institutes of Health even states that AMD is the leading cause of vision loss for individuals aged 60 and older. Comprehensive eye exams can sometimes detect this eye disorder early on, but AMD can also be painless and gradually set in.
In order to maintain good vision and potentially prevent AMD, add more fish to your diet, which is a rich source of omega-3 fatty acids. If you’re not a fan of fish, or you don’t want to eat it every week, there are other ways you can increase your omega-3 fatty acid intake, such as taking nutritional supplements like fish oil capsules.
Benefits of Omega-3 Fatty Acids
Aside from promoting healthy vision, omega-3 fatty acids have numerous health benefits, including improving heart health, reducing inflammation, boosting brain function, and potentially even protecting against some types of cancer.
Improve Heart Health
Omega-3s have been shown to lower blood pressure and reduce triglyceride levels, which can lower the risk of heart disease and stroke. The American Heart Association recommends eating fatty fish like salmon, mackerel, herring, or sardines at least twice a week for optimal heart health.
Reduce Inflammation
Inflammation is a natural response of the body to injury or infection. However, chronic inflammation can lead to a wide range of health problems, including heart disease, diabetes, and cancer. Omega-3 fatty acids have anti-inflammatory properties, which can help to reduce chronic inflammation and promote overall health.
Boost Brain Function
Omega-3s, particularly DHA (docosahexaenoic acid), are essential for proper brain function and development. Higher intake of omega-3s has been linked to improved cognition, memory, and overall brain health in people of all ages. Expectant mothers should consider increasing their omega-3 intake, as DHA is crucial for fetal brain development.
Potential Protection Against Some Types of Cancer
Some studies have suggested that consuming omega-3 fatty acids may reduce the risk of certain types of cancer, including breast, colon, and prostate. While the evidence is not yet conclusive, it is certainly worth considering as part of a healthy, balanced diet in order to promote overall wellness.
How to Include More Omega-3s in Your Diet
Apart from eating fish or taking fish oil supplements, there are other sources of omega-3 fatty acids that you can incorporate into your daily meals. These include:
- Flaxseeds and flaxseed oil: Rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid, flaxseeds can be easily added to your morning smoothie, yogurt, or oatmeal. You can also use flaxseed oil as a salad dressing or in your favorite recipes.
- Chia seeds: These tiny seeds are packed with nutrients, including omega-3s. Sprinkle them over your breakfast or on top of a salad for a nutritional boost.
- Walnuts: Snacking on a handful of walnuts is not only satisfying but also provides a good dose of omega-3s.
- Algae oil: For vegetarians and vegans who don’t consume fish, algae-based omega-3 supplements are a convenient alternative.
Conclusion
The importance of omega-3 fatty acids in promoting good health cannot be overstated. Consuming more fish or taking fish oil supplements is an effective way to increase your omega-3 intake and potentially reduce your risk of developing age-related macular degeneration. This, combined with the numerous other health benefits of omega-3s, makes it a vital component of a balanced and healthy diet.
