On a quiet weekend afternoon, Beijing's Zhang Wei sat at his desk, intently studying the latest health science articles. As an electronics engineer who has been retired for many years, he has a special focus on staying healthy. Even though he is entering his seventies, he has never stopped exploring ways to maintain mental clarity and physical health.
An article titled "The relationship between omega-3 fatty acids and the risk of Alzheimer's disease" piqued his interest. The article points out that supplementing with moderate amounts of omega-3 fatty acids may help reduce the risk of Alzheimer's disease, which is an important message for Zhang Wei. He is well aware of the dangers of Alzheimer's disease and hopes to take effective preventive measures to ensure the quality of life in his later years.
"Omega-3 fatty acids, it sounds like a promising direction." Zhang Wei said to himself. He immediately decided to learn more about what these fatty acids do, where they come from, and how they can be properly supplemented in their daily diet. Zhang Wei turned on his computer and began searching for scientific information about omega-3 fatty acids, eager to find practical advice that could be shared not only for himself but also with his friends.
What are omega-3 fatty acids?
Omega-3 fatty acids are a class of polyunsaturated fatty acids that are extremely important for human health. They are known for their cardiovascular, nervous system, and immune system benefits. The main omega-3 fatty acids include EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (α-linolenic acid).
EPA and DHA: These two fatty acids are mainly derived from fish and their oils. EPA and DHA can be converted into important bioactive substances in the body, such as prostaglandins, leukotrienos, and special brain neuromediators, which are essential for maintaining normal nervous system function.
ALA: ALA is a plant-derived omega-3 fatty acid found mainly in plant foods such as flaxseeds, walnuts, and sesame seeds. Although the direct effect of ALA itself is relatively weak, it can be converted into EPA and DHA in the body to provide the body with essential nutrients.
The relationship between omega-3 fatty acids and Alzheimer's disease is one of the hot spots in current scientific research. Studies have shown that proper intake of EPA and DHA can improve cognitive function, reduce inflammation, and may reduce the risk of Alzheimer's disease. This discovery has attracted a lot of attention and research from scientists and health experts around the world.
Foods rich in omega-3 fatty acids
Seafood
Seafood is one of the main sources of omega-3 fatty acids, especially cold-water fish. These fish are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both of which are widely believed to have great health benefits.
salmon
Salmon is considered one of the best sources of omega-3 fatty acids. It contains up to 1 gram of EPA and DHA per 100 grams. Studies have shown that regular consumption of salmon can help reduce the risk of cardiovascular disease and have a positive effect on improved cognitive function.
whiting
Another excellent source rich in omega-3 fatty acids, cod contains about 0.45 grams of EPA and DHA per 100 grams. Not only does it help with cardiovascular health, but it may also reduce the risk of developing Alzheimer's disease.
sardine
Sardines are an inexpensive and nutritious seafood that contains about 1.5 grams of EPA and DHA per 100 grams. The health benefits of sardines include lower blood lipids, reduced inflammatory responses, and positive effects on brain function.
Plants
In addition to seafood, there are also species in plant foods that are rich in ALA (α-linolenic acid), a type of omega-3 fatty acid that is also beneficial to health despite its low conversion efficiency in the body.
linseed
Flaxseed is one of the main sources of ALA in the plant kingdom, containing approximately 22 grams of ALA per 100 grams of flaxseed. Despite being less efficient at converting to EPA and DHA in the body, flaxseed is thought to help lower blood pressure, improve cardiovascular health, and may have a positive effect on brain function.
sesame oil
Hemp oil is an oil extracted from flaxseed and contains about 8 grams of ALA per 100 grams of sesame oil. It is commonly used in cooking to not only add flavor but also provide the body with healthy fatty acids.
walnut
Walnuts are another important source of plant-based omega-3 fatty acids, containing about 9 grams of ALA per 100 grams of walnuts. Studies have shown that walnuts help lower cholesterol levels and may reduce the risk of Alzheimer's disease.
How to properly supplement with omega-3 fatty acids
The health benefits of omega-3 fatty acids are widely recognized, but how do you properly supplement them for maximum health benefits? Here are some practical suggestions:
Eat a varied diet
Make sure to include a variety of omega-3 fatty acid-rich foods in your daily diet, including a variety of seafood such as salmon, cod, and sardines, as well as plant-based sources such as flaxseed, sesame oil, and walnuts. This provides various types of omega-3 fatty acids to meet the different needs of the body.
Consume in moderation
According to health guidelines, adults should consume at least 250-500 mg of EPA and DHA omega-3 fatty acids per week. For ALA, the recommended intake is about 1.1-1.6 grams per day.
Consider supplements
Supplements can be a convenient and effective option for those with insufficient dietary intake of omega-3 fatty acids or specific health conditions. Choose a high-quality omega-3 supplement, make sure it contains enough EPA and DHA, and follow your doctor's or dietitian's recommendations.
Cooking skills
Utilize healthy cooking techniques such as steaming, roasting, or boiling to maximize the retention of nutrients in food, especially for fish and vegetable oils, which can effectively retain the omega-3 fatty acid content.
Long-term persistence
The health benefits of omega-3 fatty acids are often the result of long-term accumulation. Therefore, maintaining a consistent intake of foods rich in omega-3 fatty acids, combined with a healthy lifestyle such as moderate exercise and adequate sleep, can be important for the prevention of chronic diseases such as Alzheimer's.