Fish oil for bones: even healthier with alpha-linolenic acid

Omega 3 alpha-linolenic acid (ALA) introduced through diet reduces the risk of hip fracture in old age. This was shown in a study from Tufts University in Boston, United States, published in the Journal of Nutrition. It is the first study to examine in detail the role of Omega-3s, molecules useful for ensuring bone well-being, on the risk of hip fractures.

Omega-3 for bones

The scientific literature is replete with studies that have demonstrated the benefits of Omega-3s for bones. Various dietary sources of these fatty acids, such as fishoil or fish itself, have been shown to be useful in the prevention of osteoporosis especially during aging. Long-term intake of these nutrients can improve the structural and mechanical characteristics of bones. In this research, the effect of intake of different Omega-3s on the risk of incurring hip fractures was specifically analyzed.

Hip bones: the specific effects

The study involved 904 individuals with an average age of 75 years, all participants in the Framingham Osteoporosis Study, a bone health project initiated in 1987 and funded by the U.S. National Institutes of Health. The incidence of hip fractures was recorded from the time each participant completed the first tests and examinations provided in the project, and was monitored until December 31, 2005. The data thus collected were correlated with levels of Omega-3, Omega-6 or fish intake. Particular consideration was given to the consumption of Omega-3 ALA, EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and the combination EPA+DHA. In contrast, the analysis of known Omega-6s includedlinoleic acid andarachidonic acid. The researchers also looked at the relationship between Omega-6 and Omega-3 levels. They found that only the amount of alpha-linolenic acid introduced through the diet was associated with the risk of hip bone fracture in both men and women. Specifically, in individuals who introduce the highest amounts of ALA, this risk is reduced by 54 percent compared with that observed in those who consume the lowest levels. Arachidonic acid, on the other hand, appears to counteract hip fractures only in men.

Taking care of bones with a more careful diet

According to the researchers, these findings suggest that dietary intake of alpha-linoleic acid may help counteract hip bone fractures in both men and women. You can enrich your diet with ALA from the following foods:

- Vegetable oils (canola oil, flaxseed oil);

- Green leafy vegetables;

- legumes (such as beans and soybeans)

- walnuts

- egg yolk

- horsemeat