It’s a clean, lean, mean protein choice at any age. But ‘fatty’ fish is especially good for the aging body. For many reasons. Not the least of which is, it can help reduce systemic inflammation, which affects… Everything!
But three’s more to fatty fish than that. It’s full of essential nutrients and protein. It’s readily available. And it can be prepared in a whole galaxy of ways…
Focus on inflammation
“The major factor in all illness, be it heart disease, cancer, diabetes, obesity or dementia, can have its roots in inflammation,” explains Kimberly Gomer, a registered dietitian and former Director of Nutrition at the Pritikin Longevity Center.
“How that inflammation reacts in our body seems to intensify as we age, creating disease and distress.,” she continues. “Eating an anti-inflammatory diet, along with eliminating inflammatory foods, is key to maintaining amazing physical and mental health as we age.”
Why fatty fish?
“Fatty fish, such as salmon, are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” long-chain omega-3 polyunsaturated fatty acids. Dr. Kevin Cooke, a board-certified primary care physician who specializes in longevity medicine and brain performance, enlarges on the theme.
“Older adults should aim to include these [nutrients] in their diet at least twice a week to boost omega-3 intake, which supports brain health and reduces inflammation,” he recommends, specifically.
Protein is also crucial
We lose muscle mass and strength as we age. That’s why it’s especially important to maintain a daily routine which includes exercise. Walking is a perfect activity for the older person. It keeps muscles in tone and can help offset the tendency, as we age, to put on superfluous weight.
But you can’t maintain or build muscle without protein. Fortunately, fatty fish is a great source of high-quality protein!
Not your thing?
If fatty fish isn’t your thing, or you are living on a tight budget, Edwina Clark, a registered dietitian, suggests you opt for skinless poultry, eggs or tofu several times a week. From an economic standpoint, no other readily-available food delivers more value for your money than a Grade A Large Egg. And eggs are also rich in omega fatty acids.
By the way… If you thought eggs were bad for your cholesterol – take heart! They’ve recently been exonerated by science, and are considered one of the healthiest foods you can eat.
Complementary ‘sides’
Leafy green veggies are ideal accompaniments to fatty fish eggs or tofu. Think spinach, kale – or watercress. The latter having just recently been revealed to offer even more essential nutrients than the former two. And, believe it or not, Romaine lettuce is now considered as healthy as spinach!
“Leafy greens are high in lutein, zeaxanthin and other antioxidants,” Cooke notes. “These are also […] great source[s] of B vitamins like folic acid, niacin, riboflavin and vitamin B6, which are important for healthy brain function.”
My take
You don’t have to spend a fortune, or go to great lengths, in any sense, to add more lean protein, omega fatty acids or leafy greens to your diet. In fact, you can make a major contribution to your health well being as you age by keeping in mind the exceptionally nutritious foods we’ve talked about today…
~ Maggie J.