Why Omega-3s Are Essential in Senior Diet

The chances are that a few decades ago most people had never even heard of omega-3s. However, an expert opinion on the National Center for Biotechnology Information website shows seniors ignore omega-3s at their peril! They have been found to reduce inflammation and potentially treat age-related muscle loss, oncology, and cognitive health.

So, how can you make omega-3s an integral part of your senior diet? It takes some planning, and it may require some supplementation. But once you experience those omega-3 benefits, you'll be so glad you made the effort.

Let's take a closer look at what omega-3s are, how to get them, and the health benefits you could experience.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are healthy fats. They are part of the group of polyunsaturated fats and, interestingly, our bodies do not make them themselves. Instead, we have to get these vital nutrients through food or supplements.

WebMD explains that they support the very fabric of our bodies. Every cell in the body relies on them, and we need them for:

Energy
Cardiovascular health
Immune support

There are three types of omega-3:

ALA - found in plant foods
DHA - from fish
EPA - also from fish

If you're not a fan of fish or follow a vegetarian or vegan diet, you can still get your omega-3s through plant-based food. However, if you do not have these dietary restrictions, consider making fish or fish oil supplements a regular part of your senior diet.

The Importance of Omega-3 for Seniors

The research mentioned at the outset shows that omega-3 plays a crucial role in healthy aging. It does this by reducing inflammation, a common problem that worsens as we age. As WebMD points out, many of us don't even know we have issues with inflammation, as it may have no outward symptoms.

Some signs we may be suffering from chronic inflammation include:

Stomach problems (including diarrhea and constipation)
Headaches
Weight gain
Chronic tiredness
Rashes

One of the key omega-3 benefits you could experience is reduced inflammation, leading to better health overall.

Specific Conditions Omega-3 Can Help

According to the Arthritis Foundation, fish oil, which is high in omega-3, has been found to reduce activity pain and morning stiffness and pain in people with rheumatoid arthritis. The study also found that people taking fish oil supplements responded better to antirheumatic drugs and went into remission more quickly than those who did not.

The same report highlighted that omega-3s can also:

Reduce the risk of heart attacks and coronary heart disease
Improve cognitive health
Reduce the risk of developing diabetes

Which Is Best: Food or Supplements?

Both food and supplements can deliver omega-3, but the National Center for Complementary and Integrative Health (NCCIH) states that food is more beneficial. Specifically, seafood is healthful, but the jury is still out on supplements. The NCCIH recommends talking to your healthcare provider before starting supplementation.

Don't worry -- you don't need to go to chow down at a fish boil to get the omega-3s you need. The same article states that eating seafood at least once a week makes you less likely to die of heart disease than people who hardly ever or never eat seafood.

How Much Omega-3 Do Seniors Need?

Our daily omega-3 needs remain the same from the age of 14 onwards. The National Institutes for Health recommends:

1.6g per day for men
1.1g per day for women

However, before you buy the first seafood you can find, it's important to know that levels of omega-3 vary widely from one type to another. It is also important to consider plant sources of omega-3, which may require some adjustments to your senior diet.

Senior Nutrition Tips for Getting Enough Omega-3

If you are serious about including more omega-3s in your diet, Healthline has some recommendations. You may need to buy some foods you haven't bought before or for a while, but if it results in healthy aging, it is well worth it.

Oily Fish

Sadly, oily fish does not mean fried fish. Healthline strongly recommends mackerel, which has 4,580 mg of EPA and DHA (combined) per 3.5-ounce serving.

If you're not a fan of mackerel, try salmon. Its mild, delicious flavor makes it an easy addition to any senior diet. However, it doesn't pack the same punch as mackerel, with only 2,150 mg of EPA and DHA (combined) per 3.5-ounce serving.

If you're looking for a nostalgic food packed with omega-3, why not try herring? In many cultures, it is eaten pickled, cured, or smoked and may bring back childhood memories for some! It's also packed with omega-3s, with a 3.5-ounce serving containing 2.150 mg of EPA and DHA (combined).

Seeds

Seeds may not sound the most appetizing, but stirring some through your morning porridge could make a big difference to your omega-3 intake. Flaxseed has 2,350 mg of ALA in a single tablespoon, but the body can't digest it in whole form. Try grinding it or buying pre-ground flaxseed to ensure you get the benefits.

Chia seeds are also an excellent source of omega-3, with 2,350 mg of ALA in a 1-ounce serving. They also contain protein, manganese, selenium, and other vital nutrients.

Everyday foods

You will be glad to know that many everyday foods also contain good levels of omega-3s. These include:

Eggs (specifically pasture-raised or omega-3 enriched varieties)
Grass-fed meat
Spinach
Brussels sprouts

A Senior Diet Balanced in Omega-3

We understand that changing our diet when we're older can be challenging. It can be daunting to start cooking new foods, and we could feel overwhelmed. But when you take up residence at Tipton Place Assisted Living, those concerns fade into the background.

We're the premier retirement destination in Huntington, IN, and we know the value of a healthy senior diet and prioritize our residents' nutrition. Our kitchen team crafts delightful meals that stimulate the taste buds and nourish the body. We include foods rich in omega-3, fulfilling your senior dietary needs.

Why not taste and see how delightful life at Tipton Place can be? Contact us today to schedule a tour.