Регулярное употребление рыбы может увеличить продолжительность жизни на 2,2 года

As part of my responsibilities at UTMB, I teach a course on Integrative Medicine for medical students and residents. Learners will see patients in the clinic with our Integrative Medicine physicians, work with the community at the Osher Lifelong Learning Institute, and be assigned several articles and book chapters focused on high-yield Integrative Medicine topics. One of the most common recurring supplements mentioned is omega-3 Fatty Acids, or fish oil. Omega-3 fatty acids are polyunsaturated fats that cannot be made by the body and must be ingested. Polyunsaturated is a fancy term meaning that these fat molecules are kinked instead of being straight (saturated fats). This makes it harder for them to bond with other fats and form solids at room temperature. Think of it like the difference between butter and a liquid oil. Saturated fats can lead to an increase in our cholesterol, causing atherosclerosis, or cholesterol buildup in our arteries. This is the leading cause of heart disease among Americans. Contrary to saturated fats, omega-3 fatty acids have been shown to improve cholesterol levels, improve mood and concentration, and support healthy brain function in both children and older adults. They have been found to help pain symptoms associated with menstruation, reduce inflammation, improve skin health, and even help with sleep. There are even some preliminary studies that suggest fish consumption may help reduce the risk of Alzheimer’s disease. I regularly recommend that patients consider taking 2,000- 3,000 mg of a fish oil supplement to help with their overall health. While supplements can be helpful, they are not always necessary, especially when we live so close to the ocean. There are several fish that offer a high amount of healthy fish oil when consumed regularly. Cold-water, fatty fish such as mackerel, salmon, sardines, anchovies, and herring offer the highest amount of omega-3 fatty acids. While not as high as the cold-water fish, our more common offerings of oysters, redfish, black drum, and flounder all contain high amounts of omega-3 fatty acids, among other vitamins and minerals for a healthy lifestyle. Shrimp, lobster, and other shellfish don’t typically have as much omega-3 fatty acids but are still a great lean source of protein. Outside of the health benefits of fish oil, we even see that regular consumption of fish 2-3 times a week may increase life expectancy. Regular fish consumption was associated with a lower risk of death by cardiovascular causes and adds an estimated 2.2 years to our lives! We have found that in areas where people live to be over 100 (blue zones), fish play an important role in their diet. Individuals living to be over 100 were found to eat fish 2-3 times per week and limited their red meat consumption to a few times per month. While you can get the health benefits of omega-3 fatty acids from a supplement, it’s better (and tastier) to get it straight from the source. Dr. Samuel Mathis is an assistant professor in The University of Texas Medical Branch’s Family Medicine Department.