It is a question that concerns many people: does omega-3 help you live longer? As a food company, we are not allowed to make statements about life expectancy; that is up to scientists and doctors. But what can we tell you? The proven effects omega-3 has on your body and why omega-3 is important.
Omega-3 in the blue zones
Are you familiar with the blue zones? These are areas where people remarkably often live to be 100 years old or older. Think of Okinawa in Japan, Sardinia in Italy, or Ikaria in Greece. It is striking that their traditional diets are often rich in omega-3-rich foods.
Whether you live in Okinawa or on Ikaria, omega-3 sources regularly feature on the menu in many blue zones. Think of fatty fish, seaweed, nuts, or wild vegetables. In Okinawa, people eat a lot of fish and seaweed, sardines are regularly on the table in Sardinia, 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. It includes plenty of olive oil, nuts, fish, and vegetables, and consequently, many omega-3 fatty acids . The combination seems particularly important: not just omega-3, but the whole package of healthy fats, plenty of vegetables and 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 the fats in your brain? That is why DHA is so good for the brain* and helps you maintain sharp vision*.
EPA and DHA together are important for your heart. These omega-3 fatty acids are good for the heart* and also good for blood pressure . They also help maintain normal triglyceride levels in the blood .
Dutch omega-3 index: room for improvement
While people in blue zones naturally consume a lot of omega-3, the situation is different in the Netherlands. 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 don't have to move to a blue zone to get more omega-3. Start with two servings of fatty fish per week. That provides the recommended 250 mg of EPA and DHA per day. Not a fish lover? Walnuts, flaxseed, and chia seeds also contain omega-3, or choose a supplement with algae oil or fish oil .
You can also follow the Mediterranean diet in the Netherlands: plenty of olive oil, nuts, vegetables, fruit, and occasional fish. This way, you provide your body not only with omega-3, but also with other valuable nutrients.
The conclusion
Do people live longer because of omega-3? As a food company, we cannot claim that. However, we do know 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 fatty fish, an omega-3 supplement, or simply a healthier diet: your body will thank you for it.
EFSA-approved health claims. The beneficial effect on heart and brain function is obtained with a daily intake of 250 mg EPA and DHA. For blood pressure, a daily intake of 3 grams of EPA and DHA is required, and for triglycerides, 2 grams of EPA and DHA.
