How long we live often depends on a combination of factors. While 'good genes' and fewer risk factors for chronic diseases could extend a person's lifespan to some extent, individual choices such as eating habits, socialisation, level of physical activity, and overall outlook towards life may play a significant role too.
Diet plays a major role in boosting longevity. People who live in the blue zone eat a healthy diet of around 95% vegetables, fruits, grains, and legumes and do not consume meat, dairy, sugary foods or drinks, and processed food.
While there are many nutrients that can help enhance lifespan, scientists have found that eating one particular superfood daily could help boost longevity.
The 'wonder' supplement that enhanced longevityA research published in Nature Journal done by scientists in Switzerland found that Omega-3, a healthy fat that is known to improve brain and heart health , can slow down biological aging .
The study looked at over 770 participants in the age group of 70-85 years over a 3-year period as they were administered daily 1-gram omega-3 supplement, or and daily Vitamin D supplement (2,000 IU). Some of them also participated in an at-home exercise program.
Here's what scientists foundThe researchers discovered that omega-3 alone could slow down biological aging markers, observing a 3-4 month rejuvenation in biological aging, a 61% cancer risk reduction and 39% reduction in pre-frailty risk.
When omega-3 was combined with Vitamin D and 30-minutes of strength training three times a week, the effect was amplified as per the researchers.
Study co-author Professor Heike Bischoff-Ferrari of the University of Basel in Switzerland told Fox News Digital that "we can rejuvenate biological aging in humans aged 70 and older, and this with simple strategies.
"As in the same trial, the interventions also reduced cancer risk and early frailty. This is relevant to public health efforts."
How much omega-3 is safe dailyStudy findings suggest supplementation of 1 gram of algae-based omega-3 daily and tag it "as safe and effective."
How omega-3 fatty acids support longevity
Boosting heart healthOmega-3 is known to help reduce heart disease risk factors. Foods rich in omega-3 include salmon, mackerel, tuna, nuts and seeds, and plant oils. Their high antioxidant properties can control inflammation in the body and boost heart health.
A sharper brain
Omega-3, especially DHA, can help slow age-related cognitive decline and reduce risk of neurodegenerative diseases like Alzheimer's and dementia.
Cancer and cholesterolOmega-3 lowers inflammation which could nip many chronic diseases like cancer and high cholesterol in bud. This may help extend lifespan.
Omega-3 rich foodsHowever, it is important to take your doctor's advice before starting any kind of supplements. Meanwhile, here are some of the omega-3 rich foods to have:
Fatty fish: Salmon, mackerel, and sardines are some of the best sources of omega-3s, particularly EPA and DHA, which are the most beneficial forms. Aim for two servings of fatty fish a week.
Chia seeds: These tiny seeds are packed with ALA (alpha-linolenic acid), a plant-based omega-3. You can add them to smoothies, oatmeal, or sprinkle them on yogurt.
Flaxseeds: Another great plant-based source of ALA. Ground flaxseeds are easier for your body to digest and can be added to smoothies, baked goods, or salads.
Walnuts: Walnuts are a good source of ALA and can be eaten as a snack, tossed in salads, or added to baking recipes.
Hemp seeds: These seeds contain both omega-3 and omega-6 fatty acids in an ideal ratio. Sprinkle them on salads, blend them into smoothies, or add to granola.
Diet plays a major role in boosting longevity. People who live in the blue zone eat a healthy diet of around 95% vegetables, fruits, grains, and legumes and do not consume meat, dairy, sugary foods or drinks, and processed food.
While there are many nutrients that can help enhance lifespan, scientists have found that eating one particular superfood daily could help boost longevity.
The 'wonder' supplement that enhanced longevityA research published in Nature Journal done by scientists in Switzerland found that Omega-3, a healthy fat that is known to improve brain and heart health , can slow down biological aging .
The study looked at over 770 participants in the age group of 70-85 years over a 3-year period as they were administered daily 1-gram omega-3 supplement, or and daily Vitamin D supplement (2,000 IU). Some of them also participated in an at-home exercise program.
Here's what scientists foundThe researchers discovered that omega-3 alone could slow down biological aging markers, observing a 3-4 month rejuvenation in biological aging, a 61% cancer risk reduction and 39% reduction in pre-frailty risk.
When omega-3 was combined with Vitamin D and 30-minutes of strength training three times a week, the effect was amplified as per the researchers.
Study co-author Professor Heike Bischoff-Ferrari of the University of Basel in Switzerland told Fox News Digital that "we can rejuvenate biological aging in humans aged 70 and older, and this with simple strategies.
"As in the same trial, the interventions also reduced cancer risk and early frailty. This is relevant to public health efforts."
How much omega-3 is safe dailyStudy findings suggest supplementation of 1 gram of algae-based omega-3 daily and tag it "as safe and effective."
How omega-3 fatty acids support longevity
Boosting heart healthOmega-3 is known to help reduce heart disease risk factors. Foods rich in omega-3 include salmon, mackerel, tuna, nuts and seeds, and plant oils. Their high antioxidant properties can control inflammation in the body and boost heart health.
A sharper brain
Omega-3, especially DHA, can help slow age-related cognitive decline and reduce risk of neurodegenerative diseases like Alzheimer's and dementia.
Cancer and cholesterolOmega-3 lowers inflammation which could nip many chronic diseases like cancer and high cholesterol in bud. This may help extend lifespan.
Omega-3 rich foodsHowever, it is important to take your doctor's advice before starting any kind of supplements. Meanwhile, here are some of the omega-3 rich foods to have:
Fatty fish: Salmon, mackerel, and sardines are some of the best sources of omega-3s, particularly EPA and DHA, which are the most beneficial forms. Aim for two servings of fatty fish a week.
Chia seeds: These tiny seeds are packed with ALA (alpha-linolenic acid), a plant-based omega-3. You can add them to smoothies, oatmeal, or sprinkle them on yogurt.
Flaxseeds: Another great plant-based source of ALA. Ground flaxseeds are easier for your body to digest and can be added to smoothies, baked goods, or salads.
Walnuts: Walnuts are a good source of ALA and can be eaten as a snack, tossed in salads, or added to baking recipes.
Hemp seeds: These seeds contain both omega-3 and omega-6 fatty acids in an ideal ratio. Sprinkle them on salads, blend them into smoothies, or add to granola.
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