Omega-3 (present in foods like fatty fish, flaxseeds, chia seeds and walnuts) is crucial to health. A 2021 study in the American Journal of Clinical Nutrition found that having higher levels of Omega-3 fatty acids in the blood improves longevity.

“In Japan, where the mean Omega-3 Index is greater than 8%, the expected life span is around 5 years longer than it is in the United States, where the mean Omega-3 Index is about 5%. Marine sources (DHA/EPA omega-3) are optimal,” comments Lori Shemek, PhD.

The adequate intake suggested by the US National Institutes of Health: 1.1 grams per day for adult females and 1.6 grams per day for adult males. For reference, 1 tablespoon of flaxseed oil has 7.26 grams, 1 ounce of English walnuts has 2.57 grams, 3 ounces of wild Atlantic salmon has 1.57 grams and 1 tablespoon of canola oil has 1.28 grams. (Eating Well)