Omega-3 fatty acids are essential for our health. Research shows they can support everything from energy levels to heart health. Now, two new studies suggest they may also reduce the risk of Alzheimer’s disease in older women, as well as myopia (shortsightedness) in children.
The lowdown on omega-3s
Our bodies can’t produce omega-3 fatty acids on their own, which means we need to get them through food or supplements. There are three main types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
ALA is found in plant-based foods like walnuts, hemp seeds, flaxseeds, and chia seeds, while DHA and EPA are most commonly found in seafood. They’re abundant in fish, but also in plant-based marine foods such as algae and seaweed.
“Omega-3s are long-chain polyunsaturated fats (PUFAs) typically associated with fish and fish oils, but that’s because of marketing,” Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at the UCLA Medical Center and author of Recipe for Survival, tells VegNews. “We can get all the omega-3s we need from plant-based sources.”
Vegan omega-3 supplements made from algae are another convenient, plant-based option for boosting intake of DHA and EPA.
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What the new research says about omega-3s
New research published by the BMJ Group suggests that a diet rich in omega-3 fatty acids could help reduce the risk of myopia in children. The eye condition, which makes it difficult to see objects far away and is usually treated with glasses, is on the rise. By 2050, it could affect half the world’s population due to a combination of genetics and increasing screen time.
The observational study examined the dietary and lifestyle data of more than 1,000 Chinese children between the ages of six and eight. Researchers found that those with the highest omega-3 intake had the lowest risk of developing myopia, while children who consumed the most saturated fats had the highest risk.
This isn’t the first study linking omega-3s with eye health. Previous research has also connected these fatty acids to a reduced risk of age-related macular degeneration and dry eye disease.
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Another new study, conducted by King’s College London, has linked omega-3 fatty acids with a reduced risk of Alzheimer’s in women.
Researchers analyzed plasma samples from more than 840 people with the disease and looked at 700 different lipids in the blood. They found that women with Alzheimer’s tended to have higher levels of unhealthy lipids compared to those without the disease. Saturated fats are generally considered unhealthy lipids, while omega-3s are typically considered healthy lipids.
“Our study suggests that women should make sure they are getting omega fatty acids in their diet—through fatty fish or via supplements,” said senior author Cristina Legido-Quigley. “However, we need clinical trials to determine if shifting the lipid composition can influence the biological trajectory of Alzheimer’s Disease.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
