We have all heard the role that Omega-3s play in keeping us healthy in general and it has been shown time and time again in studies that these fatty acids may have many health benefits related to cardiovascular health, rheumatoid arthritis and other chronic illnesses. In addition to these incredible health benefits, did you know that Omega-3 fatty acids can also be vastly helpful when it comes to the overall health of our bones? For many older adults, these essential fatty acids may have important health benefits that are related to your wellbeing and ongoing quality of life, so it’s important that your levels are at the recommended amount if you’re over the age of 50. If you think you’re slipping up in getting enough Omega-3s, there’s always natural osteoporosis supplements to consider. Let’s take some time to explore how omega-3s can be helpful to your life and your health.
How Omega-3s can help in your overall health
While a good intake of Omega-3s is helpful for people of all ages for growth and development, research has shown that these fatty acids can be helpful with two (and possibly even more) particular health issues that affect older people, namely cardiovascular health and rheumatoid arthritis. Omega-3s can lower the elevated triglyceride levels that can raise the risks associated with heart disease, and they can reduce the joint pain associated with rheumatoid arthritis.
How Omega-3s can help with bone health
Scientists who were looking at bone health wanted to test the idea that omega-3 fatty acids could help to lower the incidence of fractures through their ability to strengthen the production of osteoclasts (the component responsible for strengthening bones). They found that the presence of omega-3 fatty acids in the body was a key contributor in strengthening bones with a study that found a lower incidence of fractures in their sample.
Where to get Omega-3s in your diet
There are two major sources of Omega-3s in our diets:
- Alpha-linolenic acid (ALA)
You will be able to get your recommended intake of ALA from vegetable oils (including soybean oil, canola oil (rapeseed) and flaxseed, walnuts, soy and mung beans and also in green vegetables like kale, brussel sprouts, spinach and salad greens. Following a balanced diet that is high in leafy greens and nuts is a great way to ensure that you’re meeting your daily recommended intake of ALAs, and will help to keep you healthier for longer!
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
These Omega-3s are found in fatty fish like lake trout, salmon, herring, tuna, sardines and halibut. You’ll also find that there’s plenty of these good fatty acids present in algae and krill as well. It’s best if you can get your Omega-3 fatty acids from foods, and in addition to this, fish can often be high in mercury and other environmental toxins so it’s ideal if you can get the vast majority of your Omega-3 fatty acids from leafy greens – for the most part anyway. If you can’t get enough Omega-3 fatty acids, you should consider taking a fish oil supplement – but do consult your doctor first to make sure that you’re doing all the right things.
It doesn’t matter if you’re interested in promoting the health of you heart, in gaining some relief from the pain of arthritis, or if you’re interested in working for the health of your bones, the benefits of Omega-3 fatty acids cannot be denied. If you make sure that you work to enjoy a diet that is abundant in vegetables, seeds and nuts, that will promote ongoing health for your body and for your life – and for the health of your bones.
