The Benefits of an Omega-3 Diet
As we age it is paramount that we eat the right foods to properly fuel our bodies. Vitamin and mineral deficiencies are prominent in seniors. When the body ages carrying extra fat on the frame can take its toll, and we often make the mistake of cutting fat out of our diets altogether, but there are some fats that we cannot simply live without. One of these is omega-3.
Omega-3 is the good fat we get from foods such as oily fish, and it is the one type of fat we don’t want to scrimp on. The two crucial omega-3 fatty acids normally found in fish are EPA and DHA. Our body needs these acids to function, along with ALA (found primarily in nuts and seeds). These acids deliver some big health perks:
- They boost your heart health
- An omega rich diet regulates and stabilizes your cholesterol triglyceride levels
- They benefit your brain health – some research suggests that they have a positive effect on gradualmemory loss linked to aging
- They’re good for your gut: omega-3 benefits cover many areas of health, preventing premature death from diseases such as colon cancer and Crohn’s
According to research omega-3 deficiency causes 96,000 US deaths per year, making it the sixth biggest killer of Americans.
On average, Americans are consuming far too many omega-6 fats in their diet. The ideal ratio of omega-6 to omega-3 fats is 1:1. Many medical professionals believe this is why we have high incidences of heart disease, as omega-6 predominately contribute to inflammation in the body. Whenever possible try to incorporate omega-3 fatty acids from foods rather than supplements. If you’re not a fan of fish, add other sources of omega-3 – flaxseed oil contains 55 percent omega-3 fats. The current recommendation calls for two servings of DHA and EPA rich fish per week. If this is too much to stomach you may want to consult with your physician to ensure your body is getting the right ratio.
5 Superfoods All Seniors Should Be Eating
Getting proper nutrition as you age is essential to living a long and healthy life. While basic nutrition needs remain fairly stable throughout your lifetime, the need for certain nutrients may increase or decrease with age. By keeping a nutritious diet and knowing how to obtain the proper nutrients, seniors can work to prevent certain age-related diseases and even help to counteract the aging process.
Every senior’s diet should include these superfoods:
Olive Oil
Olive oil is high in monounsaturated fat, a healthy fat that helps lower the risk of heart attack and stroke by lowering the level of bad cholesterol in the blood. This fat also contains Vitamin E, a powerful antioxidant that is essential for having a strong immune system, skin, and eyes.
Chocolate
Chocolate is extremely high in flavonoids, antioxidants that help sustain the healthy function of blood vessels. Maintaining a healthy blood flow aids in reducing the risk of high blood pressure, kidney disease, type 2 diabetes and dementia.
Blueberries
Compounds found in blueberries called polyphenols protect the brain against damage caused by environmental toxins that are associated with age-related memory loss and decline in motor function.
Broccoli
Broccoli is high in fiber and full of vitamins to help the body. Vitamin A promotes good eyesight, vitamin C leads to a healthy immune system, and vitamin K benefits bones and tissues.
Fish
Fish is a great source of omega-3 fatty acids, which can benefit heart health and decrease the risk of an abnormal heartbeat. Salmon in particular has additional benefits – recent studies have shown that salmon contains bioactive proteins that help provide support to joint cartilage and insulin effectiveness.
By consuming these healthy fats and vitamins, seniors can aid their bodies in numerous ways from healthy skin to strong bones and tissues. Eating healthy doesn’t have to be boring either, at Paradise Living Centers we prepare all of the residents’ meals fresh, daily. We are conscious that our meals are appetizing but we consider the nutritional values of the foods that we serve to benefit our community at Paradise Living Centers.