Two recent studies point to the benefits of DHA and EPA essential fatty acids from fish, particularly for older people. In one study, British researchers found that eating oily fish once a week may reduce age-related macular degeneration (AMD) which is the major cause of blindness and poor vision in adults in western countries. There are two types of AMD, wet and dry. Of the two, wet AMD is the main cause of vision loss. The findings show that people who habitually consume oily fish at least once a week compared with less than once a week are 50% less likely to have wet AMD. There was no benefit from consumption of non oily white fish. People who took in the most DHA and EPA (300 mg per day and above) were 70% less likely to have wet AMD.
Just one serving of fish per week can help!
Two 3oz servings a week of oily fish, such as salmon, tuna or mackerel, provides about 500 mg of DHA and EPA per day.
Meanwhile, Finnish researchers found that eating tuna and other types of oily fish may help lower the risk of cognitive decline and stroke in healthy older adults. For the study, 3,660 people age 65 and older underwent brain scans to detect small lesions in the brain that can cause loss of thinking skills, stroke or dementia. Scans were performed again five years later. Data revealed that people who ate broiled or baked tuna and other fish high in omega-3 fatty acids three times or more per week had a nearly 26% lower risk of having the silent brain lesions that can cause dementia and stroke compared to people who did not eat fish regularly. Eating just one serving of this type of fish per week led to a 13% lower risk.
Sources: London School of Hygiene & Tropical Medicine, Aug 8, 2008; American Academy of Neurology, Aug 4, 2008
