Fish for healthy ageing

The innumerable health benefits of omega-3s are by now well known. Naturopath Kate Ferguson looks at how fish can support the health of our eyes, heart and brain as we get older.


A healthier ticker

Cardiovascular disease (CVD) is one of Malaysia largest health problems and remains the leading cause of death in Malaysia.

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. 


REFERENCESArch 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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