Researchers have shown that consuming extra omega-3 fatty acids, either through diet modifications or supplementation, can help safeguard your hearing as you become older.

Research presented at the American Society for Nutrition's annual meeting (NUTRITION 2023) revealed omega-3 benefits. Though preliminary, the study adds to the growing body of evidence that suggests increasing one's intake of omega-3 (a vitamin present in fish, nuts, and seeds) may improve one's hearing in old age.

What Are Omega-3 Fatty Acids

Have you heard of omega-3 fatty acids? They're often called "good" fats. Why? Because our bodies really need them to stay healthy. Even though they’re so crucial, our body can't make them on its own. They're a special type of fat that is "essential" for us. That means we absolutely have to have them in our diet because our bodies can’t produce them by themselves.

Types of Omega-3s

There are mainly three kinds:

• ALA (alpha-linolenic acid)
• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)

Omega-3s help in a lot of ways:

• They keep our cells healthy and strong.
• They help kick-start the creation of some super-important hormones. These hormones make sure our blood clots when it needs to and keeps the inside of our blood vessels smooth and working right.
• They even play a role in the way our genes work.

Researchers have been searching into all the things omega-3s might be good for. Here's what they've found so far:

• They might help reduce swelling in the body.
• They could help keep our eyes healthy.
• They might protect our brains, especially as we get older.

Omega-3 Benefits for the Aging Auditory System

More than 100,000 participants between the ages of 40 and 69 were studied for the new study, which has not yet been published in a peer-reviewed journal. All of the people who took part in the study are members of the UK Biobank, a massive biomedical database that includes information on half a million people living in the United Kingdom.

Two questions were posed to the participants.

Do you find it hard to hear?

Do you have trouble hearing people talk because of the loudness around them?

McBurney said that the study took into account established risk factors for hearing loss, such as age and sex, and also tested blood samples to determine the participants' levels of DHA, an essential lipid that helps maintain healthy brain, eye, and heart function.

People with the greatest levels of DHA in their blood were 16% less likely to report hearing difficulties and 11% less likely to report having trouble following discussions with background noise, according to the study's authors. The prevalence of hearing loss in middle-aged and elderly people due to aging was reduced by 8-20% in those whose blood levels of DHA were greater.

Adding Omega-3s to Your Diet

You've probably heard about omega-3 benefits, but did you know they are essential for more than just one aspect of your health? These powerful fatty acids omega-3 foods are a must-have for keeping your heart beating strong, sharpening your mind, ensuring your eyes work well, and even giving babies a healthy start if consumed during pregnancy.

Now, while it might be tempting to grab a bottle of the best omega 3 supplements, the best and most natural way to get these nutrients is from real omega-3 foods. Here's a breakdown to help you understand where you can find these beneficial fats:

Fatty Fish: When people talk about omega-3s, fish is often the first food that comes to mind. And there's a good reason for that! Cold-water fish, especially, are rich in omega-3s. Think about adding more salmon, tuna, mackerel, herring, and sardines to your meals. Whether grilled, baked, or even in a salad, there are countless delicious ways to enjoy these fish.

Nuts &' Seeds: Apart from being great snacks, some nuts and seeds are also sources of omega-3s. Walnuts can be a tasty addition to your morning cereal or salad. Flaxseeds and chia seeds can be sprinkled onto your yogurt, blended into smoothies, or baked into bread and muffins. Their subtle taste means you can easily mix them into many dishes.

Omega-3-rich Oils: Not all oils are created equal. While you're cooking, why not choose oils that give you an omega-3 boost? Flaxseed oil, soybean oil, and canola oil are all great options. Remember, every time you cook with these oils, you're taking a step toward better health.

Fortified Foods: Some smart food producers have started adding omega-3s to everyday foods. This means you can now find certain brands of eggs, yogurt, juices, milk, and soy beverages with an added omega-3 foods dose. Keep an eye out for labels that mention omega-3s the next time you're grocery shopping.