Looking for the elixir of youth? That might be a tall order – but oils from fish could well be your nearest equivalent.

Fish is a rich source of omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s are important components of cell membranes.

Cell membranes that incorporate fats derived from omega-3s function better than those made up of saturated or trans fatty acids.
 
Omega-3 fatty acids are also incorporated into compounds called prostaglandins. Prostaglandins that contain these fatty acids play a big role in immune function. They also help regulate inflammation and maintain aspects of cardiovascular health.

In simple terms, this all means that omega-3s play an important role in supporting the health of your heart, immune system, joints and general wellbeing.

Better eyesight

A 2008 British study found that a diet rich in omega-3 fatty acids, combined with a supplement for age-related eye disease (AREDS), may slow down the progression of Age Related Macular Degeneration (AMD).

The researchers said their results may suggest increasing levels of omega-3 fatty acids would enhance prevention of advanced AMD.

A healthier ticker

Cardiovascular disease (CVD) is one of Australia's largest health problems and remains the leading cause of death in Australia.
 
Fish consumption is an important part of risk reduction for CVD. Omega-3s help to maintain healthy heart rates, blood pressure and help to support a healthy heart. 

Boosted brainpower

Healthy brains contain high amounts of the omega-3 fatty acid DHA.

A study in Norway looked at the relationship between intake of fish and fish products, and cognitive performance in the elderly.

The researchers reported that those who consumed at least 10 grams of fish a day performed significantly better in tests for cognitive performance than subjects who ate less than 10 grams of fish and fish products.

How much fish should we eat?

Aim to eat two to three serves of oily fish per week to maintain good health. Oily fish include salmon, mackerel, herring, sardines, tuna, anchovies and pilchards. If you don’t eat fish you may wish to supplement with fish oil.

Arch Ophthamol 2001; 119:1417-36.
British Journal of Ophthalmology doi:10.1136/bjo.2008.143412
Am J Clin Nutr.2007; 86:1470-1478

Other references available on request

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