It is a question that occupies many people: does omega-3 help you live longer? As a nutrition company, we are not allowed to make statements about life expectancy; that is up to scientists and doctors. But what can we tell you? Which proven effects omega-3 has on your body and why omega-3 is important.
Omega-3 in the blue zones
Do you know the blue zones? These are areas where people remarkably often reach 100 years or older. Think of Okinawa in Japan, Sardinia in Italy, or Ikaria in Greece. What is striking is that their traditional diets are often rich in omega-3-rich foods.
Whether you live in Okinawa or on Ikaria: in many blue zones, omega-3 sources are regularly on the menu. Think of oily fish, seaweed, nuts or wild vegetables. In Okinawa, people eat a lot of fish and seaweed, in Sardinia sardines are regularly on the table, and in Greece they make good use of walnuts.
The Mediterranean diet and omega-3
The Mediterranean diet is known as one of the healthiest eating patterns in the world. Lots of olive oil, nuts, fish and vegetables and with that also a lot of omega-3 fatty acids. Especially the combination seems important: not just omega-3, but the whole package of healthy fats, lots of vegetables, fruit and little processed food. The Mediterranean diet is often linked to better health in old age.
What does omega-3 do for your vital organs?
Omega-3 fatty acids are literally building blocks for your most important organs. Did you know, for example, that DHA makes up about 15-20% of all fats in your brain? That is why DHA is so good for the brain* and helps you maintain sharp vision*.
For your heart, EPA and DHA are important together. These omega-3 fatty acids are good for the heart* and also good for blood pressure. They also help maintain normal blood triglyceride levels.
Dutch omega-3 index: room for improvement
While people in blue zones naturally get a lot of omega-3, the situation in the Netherlands is different. Research shows that the average omega-3 index here is around 4-5%. Experts indicate that values between 8-12% are optimal for the functioning of your body.
Do you want to know where you stand? You can test your status yourself with the Omega-3 Index test.
How do you get more omega-3?
You do not have to move to a blue zone to get more omega-3. Start with two portions of oily fish per week. That provides the recommended 250 mg of EPA and DHA per day. Not a fish lover? Walnuts, flaxseed and chia seed also contain omega-3, or choose a supplement with algae oil or fish oil.
You can also follow the Mediterranean diet in the Netherlands: lots of olive oil, nuts, vegetables, fruit and fish every now and then. This way you give your body not only omega-3, but also other valuable nutrients.
The conclusion
Do people live longer because of omega-3? As a nutrition company, we cannot claim that. What we do know is that omega-3 is important for your heart, brain and eyes*. And that the healthiest diets in the world, from the blue zones to the Mediterranean diet, are all rich in omega-3.
Whether you choose more oily fish, an omega-3 supplement, or simply a healthier diet: your body will thank you for it.
*Approved health claims from the EFSA. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA. For blood pressure, a daily intake of 3 grams of EPA and DHA is needed, for triglycerides 2 grams of EPA and DHA.
