A nutrient that many people don’t get enough of in their diet can potentially reduce your risk of developing cancer by almost one-third. Omega-3 fatty acids, primarily found in fish oil and flax, have been shown by Canadian researchers to have lifelong cancer-fighting benefits. Specifically, breast cancer tumors’ growth was inhibited by 30 percent in a study revolving around a diet rich in omega-3 fats. David Ma, a professor at the University of Guelph in Ontario and one of the study’s authors, describes this health revelation as significant, stating that “lifelong exposure to omega-3s has a beneficial role in disease prevention.”
How Omega-3 Fights Cancer
It’s important to understand how this nutrient combats cancer. Omega-3 fatty acids play an essential role in maintaining cellular health, regulating inflammation, and supporting the immune system. Omega-3 fats are incorporated as a structural part of cell membranes, providing protection and facilitating communication between cells. Some cancers develop due to a failure in communication between cells or a breakdown of the cell membrane, which ultimately leads to cell mutation and growth. Omega-3s increase the membrane fluidity and enhances the function of membrane-bound enzymes and proteins, thus preventing this cell malfunction from occurring.
Moreover, omega-3 fatty acids modulate inflammation levels, which is significant since chronic inflammation is a known factor in the development of various types of cancer. When inflammation is present, our immune system’s ability to function correctly can be compromised. Inflammation can damage cell DNA and promote tumor formation, but omega-3s reduce inflammation and limit damage to cellular health.
Other Health Benefits of Omega-3
In addition to potentially cutting cancer risk by 30 percent, omega-3 fatty acids have a range of other critical health benefits. These include:
- Improving heart health: Omega-3 fats have been shown to lower triglyceride levels, reduce blood pressure, and prevent plaque build-up in the arteries. This helps to reduce the risk of heart disease and stroke.
- Supporting mental health: A diet high in omega-3 fats is associated with a lower risk of depression, anxiety, and cognitive decline. These essential fatty acids play a crucial role in brain function and structure, which is why they are so critical for maintaining mental health.
- Decreasing inflammation: Omega-3s are natural anti-inflammatory agents that can help to reduce inflammation levels in the body, providing relief for those with inflammatory conditions such as arthritis, lupus, or inflammatory bowel disease.
- Promoting healthy skin and hair: Omega-3 fats help to nourish and hydrate the skin from the inside out, providing protection against external damage. They can also support hair growth and help maintain hair strength and function.
Adding Omega-3 to Your Diet
To reap the full health benefits of omega-3 fatty acids, you’ll need to incorporate them into your diet consistently. Here are some ways to do so:
- Eat fatty fish at least twice a week: Salmon, mackerel, herring, sardines, and anchovies are excellent sources of omega-3 fats. Opt for wild-caught, as opposed to farm-raised, fish whenever possible for a higher concentration of omega-3s and fewer unwanted contaminants.
- Include plant-based sources of omega-3: Chia seeds, flaxseeds, and walnuts are rich in ALA (alpha-linolenic acid), which the body can convert to essential EPA and DHA. Additionally, algae oil supplements can provide the vital EPA and DHA directly.
- Consider a high-quality fish oil supplement: If you struggle to get enough omega-3s from your diet or have specific health concerns that warrant a higher intake, a fish oil supplement can be a convenient and effective way to boost your omega-3 levels. Look for a supplement with a high concentration of EPA and DHA and choose a reputable, trusted brand.
By consistently including omega-3 fatty acids in your diet, you will not only potentially decrease your cancer risk by almost one-third, but you will also reap the numerous other health benefits these essential fats have to offer. So, be proactive in your approach to disease prevention and your overall health by ensuring your diet is rich in omega-3s.
