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New Study: Omega-3 Fatty Acids Needed for Lung Health
Paula Gallagher on
A new study published in American Journal of Respiratory and Critical Care Medicine and supported by NIH, found that omega-3 fatty acids, which are abundant in fish and fish oil supplements, appear promising for maintaining lung health in healthy adults. The study provides the strongest evidence to date of this association and emphasizes the importance of including omega-3 fatty acids in the diet, especially given that many Americans do not meet current guidelines. The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends that people eat at least two servings of fish per week, which most Americans fall far short of. In addition to fish and fish oil, other sources of omega-3 fatty acids include nuts and seeds, some plant oils, and fortified foods.
Lung function deteriorates progressively as we age and unfortunately can lead to problems such as chronic obstructive pulmonary disease (COPD), asthma, or lung cancer surfaces. This latest study just adds to the increasing evidence that omega-3 fatty acids provide many benefits to lung health.
How Omega-3 Fatty Acids Benefit Lung Health
1. Reduce Lung Inflammation
Chronic lung inflammation can lead to debilitating diseases such as emphysema, asthma, and COPD. One of the most significant benefits of omega-3s is anti-inflammatory action. This latest study demonstrated that people who consume higher amounts of omega-3s have lower markers of inflammation. Omega-3s work by slowing down the production of inflammatory substances in the body, leading to decreased inflammation.
2. Boost Immune System
Omega-3s are essential in optimizing the immune system. Healthy immune responses are vital in preventing, fighting, and mitigating respiratory illnesses. A 2019 study conducted in Australia found that higher consumption of omega-3 fish oil supplements can reduce the incidence of acute respiratory infections and may have potential significant public health implications.
3. Aid in Asthma Management
Asthma is a chronic respiratory condition characterized by bronchial inflammation, shortness of breath, chest tightness, and coughing. Omega-3 fatty acids may help with asthma management because they act as an anti-inflammatory agent. One study concluded that higher levels of omega-3s in the body were associated with better asthma control and even lower medication doses. Evidence also shows that children who have more omega-3 fatty acids in their diets have fewer asthma symptoms triggered by indoor air pollution.
4. Improve Lung Function in COPD
Chronic obstructive pulmonary disease (COPD) is the third leading cause of death worldwide. Research shows that omega-3 fatty acids may reduce bacterial lung Infections associated with COPD.
5. May Reduce the Risk of Lung Cancer
Omega-3 fatty acids have anti-carcinogenic effects and could suppress the growth of lung cancer cells. One study showed that by increasing omega-3 intake, the risk of developing lung cancer could decrease by as much as 30%.
Supplementing with Omega-3 Fatty Acids
Choosing an omega-3 supplement can be overwhelming due to the wide variety of options available in the market. Village Green Apothecary can help you pick out the best supplement for your needs. Here are some key factors to consider when selecting an omega-3 supplement.
Identify your needs – Determine the specific reason you want to take omega-3 supplements. Whether it's for general health maintenance, heart health, joint support, cognitive function, or maintaining health lung function, knowing your needs will help you select the right type of omega-3 supplement.
Type of omega-3 – There are three main types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in fatty fish and marine oils and are more potent and beneficial than ALA, which is mostly found in plant-based sources like flaxseed and chia seeds. If you're looking for maximum health benefits, consider a supplement with higher EPA and DHA content. Pathway Super Omega 3 is a top-quality supplement that contains high levels of EPA and DHA.
Source of omega-3 – Omega-3 supplements are commonly derived from fish oil, krill oil, and algae oil. Fish oil is the most popular and widely available, but if you're vegetarian or vegan, algae oil is a suitable option as it provides a sustainable and plant-based source of EPA and DHA.
Purity and quality – Look for supplements that are third-party tested for purity and quality. Check for certifications from organizations like the International Fish Oil Standards (IFOS) or the United States Pharmacopeia (USP). These certifications ensure that the supplement is free from contaminants like heavy metals, PCBs, and other harmful substances.
Concentration of EPA and DHA – Check the label for the amount of EPA and DHA per serving. Some supplements may contain more filler ingredients and less of the essential omega-3s, so aim for a product with a higher concentration of EPA and DHA.
Form of the supplement – Omega-3 supplements come in various forms, including soft gels, liquid oils, gummies, and capsules. Choose a form that is convenient for you to take and store.
Sustainability – If you are concerned about environmental issues and over-fishing, opt for products that use sustainable fishing practices or algae-based sources of omega-3s.
Dosage and serving size – Follow the recommended dosage guidelines on the product label and consult with a healthcare professional if you have any specific health concerns or conditions.
Reputation of the brand – Choose a reputable and well-known brand that has a history of producing high-quality supplements.
Before starting any new supplement it's a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications, to ensure that omega-3 supplements are suitable and safe for you.
Incorporating omega 3-rich foods such as fatty fish, flaxseeds, chia seeds, and walnuts into your diet, or supplementing with omega 3s, can have a significant impact on respiratory health and overall well-being. Lung health is an imperative aspect of general health, and investing in it is essentially investing in your longevity. Don't let respiratory illness hold you back, and make omega-3s part of your daily lifestyle routine.
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