12 Health Benefits Of Omega-3 For Over 50s

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Omega-3s are essential fats that are absolutely vital to our bodies. That’s because this nutrient is linked to a whole range of benefits, such as improved cardiovascular health, improvement in eye and skin health, as well as improved mental mood.

Contrary to popular belief that Omega-3 is only found in fish oil, as vegans we typically do get enough omega-3 in our food when we eat a balanced diet.

However, there are some forms of Omega-3 that do require attention from our side. In this blog, I have tried to list all the potential benefits of omega 3 together with helpful tips and information on what to pay attention to in your diet. Enjoy the read!

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats, meaning your body can’t make them, and you need to obtain them through your diet. There are three main types of omega-3s:

• ALA (alpha-linolenic acid) – the primary dietary form found in plant foods.
• EPA (eicosapentaenoic acid) – found mainly in fish and some algae.
• DHA (docosahexaenoic acid) – like EPA, it’s found in fish and algae.

It’s important for you, especially those over 50, to get adequate omega-3s because they play a critical role in maintaining heart health, brain function, and anti-inflammatory processes.

As a vegan, you have to focus on ALA sources. Keep in mind that while the body can convert ALA to EPA and DHA, the conversion rate is low. Therefore, consider fortified foods or supplements derived from microalgae, which provide preformed EPA and DHA.

Remember, consistency is key in maintaining optimal omega-3 levels, so incorporate ALA-rich foods into your daily meals. I also just wrote an article about this that you should read: 8 Quick Omega-3 Rich Lunches for Vegans

12 Health Benefits of Omega-3

As you get into your 50s and 60s, incorporating omega-3 fatty acids into your vegan diet becomes increasingly important for maintaining your health. These nutrients offer significant benefits for your heart, brain, and joint health among others.

Cardiovascular Health

Omega-3 fatty acids have been shown to reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing plaque buildup in the arteries. They also have anti-inflammatory properties that can help reduce inflammation in the blood vessels (source).

Cognitive Function

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are important for brain health and cognitive function. They are essential for the development of the brain and nervous system in infants and can help maintain cognitive function in adults, potentially reducing the risk of age-related cognitive decline and dementia (source).

Joint and Bone Health

Omega-3 fatty acids have anti-inflammatory properties, which can help reduce symptoms of inflammatory conditions such as rheumatoid arthritis and other autoimmune diseases. They may also help alleviate joint pain and stiffness (source).

Eye Health

DHA, a type of omega-3 fatty acid, is a major structural component of the retina in the eye. Adequate intake of omega-3 fatty acids has been associated with a reduced risk of age-related macular degeneration, a leading cause of vision loss in older adults (source).

Mood & Mental Health

Omega-3 fatty acids have been studied for their potential effects on mood disorders such as depression and anxiety. Some research suggests that increasing omega-3 intake may help improve mood and reduce symptoms of depression, although more studies are needed to confirm these effects (source).

Skin Health

Omega-3 fatty acids may help maintain healthy skin by supporting the skin barrier function, reducing inflammation, and preventing skin conditions such as eczema and psoriasis (source).

Immune Function

Omega-3 fatty acids play a role in regulating immune function and inflammation, which may help support overall immune health and reduce the risk of chronic diseases (source).

Weight Management

Omega-3 fatty acids may aid in weight management by promoting satiety, reducing appetite, and increasing fat metabolism. Some studies suggest that omega-3s, particularly EPA and DHA, may help reduce fat mass and waist circumference (source).

Liver Health

Omega-3 fatty acids have been shown to benefit liver health by reducing liver fat accumulation, inflammation, and oxidative stress. They may help prevent or alleviate conditions such as non-alcoholic fatty liver disease (NAFLD) and liver fibrosis (source)

Bone Health

Omega-3 fatty acids may contribute to bone health by enhancing calcium absorption, reducing bone loss, and promoting bone density. Some research suggests that omega-3s may help reduce the risk of osteoporosis and improve bone strength (source).

Cancer Prevention

Some studies suggest that omega-3 fatty acids may have protective effects against certain types of cancer, including breast, prostate, and colorectal cancer. Omega-3s may help inhibit tumor growth, reduce inflammation, and promote cancer cell death (source).

Asthma Management

Omega-3 fatty acids may help manage symptoms of asthma, a chronic inflammatory condition of the airways. They may help reduce airway inflammation and improve lung function, potentially leading to fewer asthma attacks and improved quality of life (source).

Omega-3 Sources for Vegans

As you age past 50, your body’s needs change, and maintaining adequate omega-3 levels becomes crucial for your heart, brain, and overall wellness. Fortunately, various plant-based sources of omega-3 fatty acids are available for vegans.

Seeds and Nuts:

• Pumpkin seeds (Pepitas): These seeds are not only rich in omega-3s, but also provide other essential nutrients like zinc and magnesium.
• Sacha Inchi seeds: Also known as Inca peanuts, these seeds are high in omega-3s and are often consumed as a snack or added to salads.
• Perilla seeds: These seeds, commonly used in Korean cuisine, are rich in ALA and can be eaten whole or ground into a powder.
• Chia seeds: Sprinkle these on your breakfast or salads for an ALA boost.
• Sunflower seeds: While not as high in omega-3s as some other seeds, sunflower seeds still contain a small amount of ALA and are a tasty snack option.
• Sesame seeds: These seeds are a good source of ALA and can be used in cooking, baking, or sprinkled on top of dishes for added flavor and nutrition.
• Poppy seeds: While often used as a culinary ingredient, poppy seeds also contain ALA and can contribute to your omega-3 intake when consumed regularly.
• Hemp seeds: Great for their protein content as well as omega-3s.
• Pine nuts: These nuts contain a small amount of ALA and are commonly used in various cuisines, particularly in Mediterranean dishes like pesto.
• Hazelnuts: Hazelnuts contain a moderate amount of ALA and can be enjoyed as a snack or added to both sweet and savory dishes for flavor and crunch.
• Brazil nuts: These nuts are known for their selenium content, but they also contain some ALA, making them a nutritious addition to your diet.

Supplements:

• Algae-based DHA: Over time, ALA may not be sufficient; consider an algae-based DHA supplement, which provides the long-chain omega-3s more directly to your system.

I do want to clarify here that DHA supplements are absorbed much more efficiently by the body. If you’re under the assumption that you’re not getting enough omega-3 daily, it’s a wise decision to buy vegan DHA supplements. Luckily, you can find numerous ones in stores or on Amazon by clicking the button below.

Cooking Oils:

• Flaxseed oil: Ideal for salad dressings; however, it’s not suitable for high-heat cooking.
• Canola oil: A versatile oil that contains omega-3s and can be used for various cooking methods.
• Soybean oil: Soybean oil contains a moderate amount of ALA, making it a suitable option for cooking and baking. It has a neutral flavor, making it versatile for various culinary uses.
• Walnut oil: Similar to flaxseed oil, walnut oil is rich in ALA and is excellent for salad dressings and low-heat cooking. It has a distinctive nutty flavor that adds depth to dishes.
• Hempseed oil: Hempseed oil is another rich source of ALA and has a slightly nutty flavor. It’s best used in salad dressings, dips, and other cold dishes to preserve its nutritional benefits.
• Perilla oil: Commonly used in Korean cuisine, perilla oil is extracted from the seeds of the perilla plant and is rich in ALA. It has a unique flavor and is often used as a finishing oil in dishes.
• Chia seed oil: Chia seed oil is derived from the seeds of the chia plant and is high in ALA. It has a mild flavor and can be used in salad dressings, smoothies, and other cold dishes.
• Algae oil: Algae oil is a vegan-friendly source of EPA and DHA, the long-chain omega-3 fatty acids typically found in fish. It can be used in cooking and baking as a plant-based alternative to fish oil supplements.

As you can see, there are a bunch of options for cooking oils that are high in Omega-3. You can find a vegan-friendly version on Amazon by clicking the button below.

Green Veggies:

• Brussels sprouts: Steamed or roasted, these are a tasty way to up your omega-3 intake.
• Purslane: Purslane is a lesser-known leafy green that is rich in ALA and other nutrients. It can be used raw in salads or cooked in stir-fries, soups, or stews.

Remember to balance your diet with these omega-3-rich foods, consider supplementing as needed, and as always, consult with a healthcare provider to ensure your dietary choices align with your health requirements.

Daily Omega-3 Requirements

At this stage in your life, your body’s ability to convert alpha-linolenic acid (ALA) into the essential long-chain omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—may be less efficient. Therefore, it’s recommended that you aim for at least:

• ALA: 2 grams per day
• EPA and DHA (combined): 300-500 milligrams daily

You can meet your ALA needs with any of the ingredients we’ve listed below. However, for EPA and DHA, it could be wise to consider an algae-based supplement as a direct source. Alternatively, you can make sure to include enough algae sources of omega-3 in your diet, but this requires a bit more effort.

Meal Planning Tips

When planning meals, think of incorporating various omega-3 sources to hit every spectrum. Here are some strategies:

• Start your day with a tablespoon of ground flaxseed or chia seeds in your smoothie or oatmeal.
• Snack on walnuts or add them to your salads for a crunchy, omega-3-rich topping.
• Use hemp seed oil for salad dressings; it has a favorable omega-6 to omega-3 ratio.
• Incorporate Brussels sprouts into your meals; they offer ALA and can be roasted or shredded into salads.
• Rotate your sources frequently; this ensures a broad profile of nutrients and prevents dietary monotony.