Omega-3 fatty acids, effective eye protection

Eating omega 3 fats and oily fish isn't just good for your heart. Elderly people are mostly susceptible to geriatric diseases such as muscle degeneration and high intraocular pressure, and omega-3 fatty acids help in the proper drainage of intraocular fluid from the eyes, thus contributing to overall eye care. Recently, a number of studies have supported the use of bioavailable variants of omega-3 fatty acids to prevent dry eye problems.

What are Omega-3 fatty acids?

Omega-3 fatty acids are a group of polyunsaturated fatty acids found in every cell of the human body.

It is worth mentioning that there are 3 different types of Omega 3, namely:

1.ALA (alpha-linolenic acid)

2. EPA (eicosapentaenoic acid)

3. DHA (Docosahexaenoic acid)

Unfortunately, the human body cannot produce these essential nutrients on its own. So we must rely on a continuous supply of food. In fact, the American Heart Association recommends that all adults eat fish at least twice a week, especially oily fish like sardines, salmon and mackerel, to maintain healthy levels of omega 3. In addition, the need for omega-3 for biological functions such as the cardiovascular system, immune system, and nervous system cannot be overemphasized. For this reason, people in the Mediterranean, Greenland, and Japan, who have access to more oily fish, have lower rates of cardiovascular problems than people in the United States and the United Kingdom, who eat more meat and processed foods.

By the way, eating oily fish is not limited to omega 3 fats. These foods are rich in vitamins A, D, B, calcium and other minerals. For example, vitamin A can help the cornea, the outer eye anatomical layer, remain transparent, and some studies suggest that vitamin A may reduce the risk of lens degeneration.

Omega-3 Fatty Acids and Eye Care: Check Out the Findings!

The American Journal of Clinical Nutrition (AJCN) points out that sources of omega-3 fatty acids rich in EPA and DHA are good for eye health. For example, DHA may promote healthy retinal function. It occurs naturally in the retina and helps promote macula health and maintain clear vision.

DHA and EPA omega-3 fatty acids are also found in mother’s breast milk and are therefore found in most infant formulas. The reasons are very good. Omega-3 fatty acids can enhance your baby's vision and promote its development. Pediatric research conducted by the Harvard School of Public Health reflects this fact. Research shows that infants fed formula with DHA have better visual development at 3-2 months of age than infants fed formula without DHA or with less DHA.

Adults may benefit from taking omega-3 fatty acids to improve vision. Studies have shown that Omega 3 can effectively relieve certain eye problems. The results showed that taking 560 mg DHA and 1680 mg EPA per day restored tear osmolarity, omega-3 index, tear breakup time and other eye symptoms to normal. Another study used mice to induce dry eyes. Studies have shown that the use of omega-3 fatty acids in tropical areas can significantly reduce dry eye symptoms in rodents. Additionally, these essential fatty acids properly drain fluid from the eye, making it an effective way to relieve high eye pressure.

What are the sources of omega-3 fatty acids?

Oily fish are the best source of omega-3. It is better to eat fresh foods rather than canned or frozen foods. But if you eat farmed fish, make sure it is organically raised. Oily fish include anchovies, kingfish, mackerel, salmon, sardines, swordfish, and many more. It is recommended to eat fish twice a week, or take a daily supplement.

Plant sources of omega 3 include flaxseed oil, walnuts, soybeans, pumpkin, krill and algae oil. Omega 3 is also found in nuts such as walnuts, pecans and hazelnuts. In addition to fortified omega-3 fat foods such as butter, you can also consume soybeans and soy products as a reliable source of essential fatty acids.

Omega-3 fatty acids: taking supplements

In the absence of fresh food sources of omega-3, taking a supplement is a viable way to meet your weekly nutritional needs. Choosing the right nutritional supplement requires a completely different skill set. Therefore, you should buy omega 3 supplements that are lower in vitamin A. Also, check the product label to see if it says something like "cod liver oil." It contains less omega 3 than fish oil, so it should not be a priority.

Now, more and more ophthalmologists are turning their attention to advanced omega-3 supplements rich in natural extracts. Additionally, some over-the-counter supplements contain a gummy variation for children’s eye development.

Omega-3 fatty acids are available in sufficient quantities to meet everyone's nutritional needs, either in the form of fresh foods or as supplements. But the key is that you eat 140g of oily fish per week. Therefore, it is recommended that the elderly strictly consume selected omega-3 fatty acids to reduce the risk of eye discomfort and eye degeneration leading to poor vision.