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How fish oils add years to your life (and take years off your face!)

There seems to be no end to the benefits of fish oils. Not only are they said to boost heart, brain and joint health, but they also prevent cancer, eye disease and bone problems.

Last week, a new study suggested they could assist the body against premature aging. But how do you separate the facts from the hype?
Fish oils contain the essential omega oils, which we only get through our diet

Cure oil or something fishy? Fish oils contain the essential omega fatty acids, which we only get through our diet.

WHAT'S SO SPECIAL ABOUT FISH OILS?

Fish oils are a type of polyunsaturated fat - a 'healthy' fat. Unlike saturated animal fats, they don't raise your cholesterol levels, but are known to have a positive effect on health.

Polyunsaturated fats are divided into two groups of what are called Essential Fatty Acids (or EFAs) - omega-3 and omega-6.

Both omegas are essential in helping to regulate blood clotting, body temperature, blood pressure and the immune system; they are also needed to make prostaglandins, important hormone-like chemicals in the body. The only way we can get them is through our diet.

Omega-3 has particular benefits, producing vital substances such as DHA (docosahexaenoic acid), thought to play a key role in the development of brain and cognitive function, and EPA ( eicosapentaenoic acid), vital for brain health.

The richest source of omega-3s are fish oils - salmon, mackerel, fresh tuna and herring.

While most Britons consume more than enough omega-6 oils (found in most edible oils, but particularly sunflower and corn, as well as meat), they are deficient in omega-3.

WILL THEY PROTECT MY HEART?

There have been a number of studies suggesting fish oils boost heart health, but the most compelling evidence was a study last year published in the Journal Of The American College Of Cardiology.

Led by Dr Carl Lavie, of the Ochsner Cardiology Clinic in Louisiana, the study showed omega-3 oils help to prevent blood clotting and regulate or lower blood pressure.

The strongest heart-protective effect is for patients with established cardiovascular disease, the study found.
Fish oils help protect your brain against Alzheimer's disease but won't boost your mind power in a test.

Brain food? Teenagers taking exams. Fish oils help protect your brain against Alzheimer's disease but won't boost your mind power in a test

'This isn't just hype - we now have tremendous and compelling evidence from very large studies, some dating back 20 and 30 years,' Dr Lavie said.

Under guidelines issued by the National Institute for Health and Clinical Excellence (NICE), doctors are encouraged to prescribe supplements to patients after they have had a heart attack to prevent repeat attacks.

WHAT ABOUT MY BRAIN?

There has been great interest in the fish oil effect on the brain - both in preventing disease and boosting brain power.

Studies have shown, for instance, that DHA can reduce the formation of plaques in the brain; these have been linked to Alzheimer's disease and dementia. Too little omega-3 has been linked to mild depression, and there is some evidence that fish oils may help here.

DHA has been shown to boost foetal brain development.

However, parents who feed their children fish oil supplements before exams might be wasting their money, as the evidence for fish oils boosting intelligence and exam performance is tenuous.

WHAT ELSE CAN THEY DO?

Eating oily fish once a week has been shown to protect against age-related macular degeneration, the most common cause of blindness in the older generation.

They might also be helpful in the fight against some forms of cancer.

Last year, Professor John Witte, from the University of California, suggested a high intake of omega-3s reduced men's risk of prostate cancer by about 60 per cent. There is some evidence, too, that a regular consumption of omega-3s can help prevent bowel cancer.

WILL THEY HELP ME LOOK YOUNGER?
One study suggests fish oils help to keep you looking youthful

Anti-ageing? One study suggests fish oils help to keep you looking youthful

Last week researchers from the University of California suggested omega-3s - whether from supplements or fish - helped cells in the body live longer. When they studied heart disease patients, they found the more omega-3 the subjects ate, the slower the damage to the DNA in their cells.

That, in turn, meant better protection against inflammation and the ageing process.

So will fish oils help you live longer - and look younger?

Heather Yuregir, a researcher at the British Nutrition Foundation, says it's possible, although more evidence is needed to confirm the anti-ageing effect.

'The study found fish oils may protect against ageing, which does indicate another possible benefit of consuming such oils in the diet.

'But it must be remembered that it is only one study; the claims need to be strengthened.'

SHOULD I TAKE FISH OIL PILLS?

The best food supply of omega-3s is oily fish such as salmon, tuna, mackerel and herring.

Other sources include rapeseed, evening primrose and walnut oils, fresh seeds such as pumpkin and sunflower, wholemeal bread and wholegrain cereals. However, they provide omega-3s in a different chemical form which is more difficult for the body to convert into DHA and EPA, so it would be difficult to consume enough.

In Britain, there are no recommended daily levels for fish oils, although the Food Standards Agency (FSA) and the British Nutrition Foundation (BNF) say eating two portions (140g each) a week of fish, including one of oily fish, will meet most people's needs - providing around 250mg of omega-3s. (Note, canned tuna does not count, as the processing reduces its omega-3 levels to those similar to white fish).

However, a team of doctors reporting in the Journal Of The American College Of Cardiology last year suggested there is now 'compelling evidence' for the benefits of fish oils and recommended people try to consume 500mg of omega-3 fish oil a day, while those with heart disease or heart failure take at least 800 to 1000mg in their diet.

Many experts think it is better to eat fish to provide the oil, as this ensures you also get other important nutrients and protein, and the suggestion by some researchers to take supplements instead remains controversial.

'UK guidelines suggest adults get their omega-3 intake from fish and there is no recommendation to take supplements as well,' says Bridget Benelam, of the BNF.
The best source of fish oils are salmon, mackerel, tuna and herring

Indeed, although NICE now recommends those who've had a heart attack take a supplement, eating more oily fish is preferable, explains June Davison, a senior cardiac nurse at the British Heart Foundation.

The charity recommends anyone who has suffered a heart attack eats two to three portions of oily fish a week over taking a capsule.

'For most people with or without heart disease, supplements are not generally suggested as a daily requirement,' says Davison.

However, last week a survey of more than 3,000 British consumers by NutraSea found 40per cent of people never cook fish. Getting your omega-3 from other sources is preferable to getting none, says Dr Rafe Bundy, nutrition lecturer at Glasgow University.

WHAT ABOUT COD LIVER OIL?

Cod liver oil does contain some DHA and EPA, but not as much as the oily fish - but there are other reasons to consider it.

It's a good source of vitamin D, and experts are increasingly concerned that in Britain our levels of this vitamin are low (the main source is the sun).

Vitamin D deficiency is now being linked to a range of conditions, including diabetes. The vitamin is also important to prevent the bone disease rickets, which has made a comeback.

Last week, the British Medical Journal revealed that spending too much time indoors, combined with poor diets, has led to a drop in vitamin D levels among children - and a rise in rickets.

The fact that children are no longer being given a daily slug of cod liver oil is also thought to be contributing to the problem.

Hi Teresa

What do you think are the best vitamins/supplements that should be taken each day?

Hi again Molly,

Hope you are doing well with your leg and that you are on the mend now.

Personally I believe that you should get most if not all of your nutrients via your diet. Thankfully we live in the sun that gives us our daily (nearly) supply of vitamin D if we expose our skin to it that is. The abundance of fruit and vegetables provide us with all kinds of goodies that our bodies need to live and protect ourselves. The meat and fish are well priced as well to allow us to get adequate iron, protein, vitamins and minerals.

The baddie amongst all this is processed food. The chemicals involved in the processing really screw up our bodies, as well as our minds. They are responsible for most of the worlds obesity and malnutrition. I cook everything from fresh and buy local produce all the time (well, nearly all the time - I am human).

Of curse there are some people who need supplements - pregnant women, invalids suffering from chronic illnesses or who are recovering from one, and people who cover up in the sun or stay indoors. Also some people who cannot chew or swallow properly need to take supplements.

I have put this link to an interesting article promoting the apple as much as anything else. The red apple has marvellous healing properties and does justify the old saying "an apple a day keeps the doctor away".

See what you think of it.

http://www.netdoctor.co.uk/dietandnutri ... tamins.htm

Teresa

Leg much better thanks Teresa - I've finished another course of antibiotics and now just left with a 'lump'!!

I agree with what you say regarding healthy diet, but maybe we feel (i fwe do take vitamins/supplements) it is to make 'sure' its included in our day to day life.

I watch our diet especially kevs for good and bad fats and I make absolutely everything to be able to control the fats, but he also takes Omega 3 capsules and has been doing so for the last 5yrs, we have wondered lately has it got any benefit also his chlorestorel has gone up slightly of which the doc has put his simvasatin up to 20mg but he will continue with the Omega 3, (I always say for his shiney coat!)
Lesley

Hi all,

I think it's great that people like you take the time and trouble to look after yourselves, eat healthily and take supplements. So many people abuse their bodies and minds by eating rubbish and generally neglecting themselves.

Good for you!!

Teresa

My husband has taken 1000mg of Cod Liver Oil and 1000mg of Fish Oil everyday for the last 15+ years and he swears by them. He's 64 now and one of the youngest and fittest I know! Doesn't get aches or pains in his joints. Must be doing him some good and always stocks up from H&B when back in the UK

You can also buy them from 'Healthspan'.

http://www.healthspan.co.uk

Trev..