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Vegetarianism and Omega-3, are they Good for Muscles in Seniors?

One thing older adult value most is independence and not having to trouble others for their sake. That fishy golden capsule you dreaded for Omega-3 fatty supplements as a kid is now actually as valuable as gold when it comes to your health. But dread not, the same benefits can be gained from plant-based sources. Omega 3 plays a key role in structural membrane lipids in nerve tissues and compounds that can affect inflammation and blood flow. This is why this fatty acid is important for muscle function and slowing muscle loss for seniors (through food or with the help of nutritional supplements like Ensure Gold Plant Based, which contains heart healthy fat blend of Omega 3, 6, and 9).1, 7

 

Helps prevent Muscle Stiffness

Muscle weakness or stiffness can prevent you from carrying out basic daily tasks, potentially taking out any joy from your day. It may not seem like a direct nutrient for muscles, omega-3 is as significant as proteins and amino acids are. How so? Omega-3 helps stimulate proper blood circulation by reducing bad fats and plaque in the blood for heart health, thus providing more oxygen and nutrient circulation to the muscles.1, 2 Since it acts like an anti-inflammatory nutrient, it is how it helps reduce muscle soreness and swelling in older adults. When everything feels better, you are motivated to move more and maintain your independence and confidence.1, 2 

 

Helps you Breathe Better

Besides the obvious of people needing oxygen, how does breathing better help your muscles? When you take in air as you are performing an activity (especially when doing exercise), it fuels your muscles for proper functionality. Acting also like an anti-inflammatory item, Omega-3 fatty acids are beneficial for seniors who live with respiratory problems such as asthma or COPD. This nutrient can loosen up the airways that normally constrict due to these conditions.1, 2 Just like the body as a whole system, no nutrient is important over the other. The key is to have a complete and balanced diet,  so you would also have to eat foods rich in antioxidants to increase cell life, prebiotics for gut health, B vitamins for tiredness, and quality protein for muscle building.3, 5

 

Omega-3 on a Plant Based Diet

Omega-3 is a plant-derived (e.g. soy, seeds, plant-based oils, fortified grains) essential fatty acid in the form of alpha-linolenic acid (ALA). Your body then converts them into longer chain fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).3 – 5 For adult men, consider getting at least 1.6 grams of Omega-3 a day, while women should get 1.1 grams per day.4 Coincidentally, plant based food sources have little saturated trans fats (bad fats) often found in meat and dairy based products, but rich in vitamin E, D, C, and most importantly, protein, not only is your muscle health supported, your heart, bones, energy levels, and even immunity are supported.5

 

For adults, a completely vegetarian diet can be harder to uphold as they get older due to less efficient digestive system and the weakened ability to chew. Due to limited options of what you want to eat and what you can actually eat, older vegetarians worry if they will be able to get enough nutrients from food alone. This is where scientifically formulated nutritional supplements come into play. Suitable for vegetarians, Ensure Gold Plant Based, can help deliver complete and balanced nutrition. A blend of healthy fats of polyunsaturated fatty acids (omega 3 & 6), monounsaturated fatty acid (omega 9), and plant-based protein derived from soy, rice and quinoa with HMB (β-Hydroxy-β-Methylbutyrate, a metabolite of amino acid leucine, an important nutrient for muscle preservation) enhancement, it is a good alternative nutritional supplement source for vegetarians. Formulated with the same 28 vitamins and minerals (12 of which help supports immunity,9 including ß-carotene, vitamins E, zinc & selenium) as regular Ensure Gold, it can help upkeep your strength, vitality and activity.6, 7

 

Supporting muscle strength through a vegetarian diet is very possible and the essential Omega-3 is from plant-based sources that also support heart health. Do not forget to also consume good quality protein sources as it is the building block of muscles. Rated No. 1 Physician Recommended Oral Nutritional Supplement in the U.S,8 about 2 servings of Ensure Gold a day (6 scoops per serving with 185ml of water/187 ml of water for Ensure Plant-based) can help provide support when food alone is not quite enough for daily nutrition. And do you know what is better yet? Ensure Gold Plant Based comes in an Asian consumer favorite almond flavor, so even if you are not on a vegetarian diet, you can have it in place of regular Ensure Gold.6, 7

 

To get a sample of Ensure Gold Plant Based, Ensure Gold, or to find out more about nutrition, please visit Ensure Myanmar to sign up.

 

References:

  1. https://www.interviewarea.com/frequently-asked-questions/is-omega-3-good-for-muscles-in-seniors
  2. https://www.homecareassistanceoshkosh.com/omega-fatty-acids-for-seniors/
  3. https://www.pcrm.org/good-nutrition/nutrition-information/omega-3#:~:text=Omega%2D3%20fatty%20acids%20are%20readily%20available%20in%20a%20wide,beans%20also%20contain%20small%20amounts.
  4. https://lettucevegout.com/vegan-nutrition/omega-3s/
  5. https://www.medicalnewstoday.com/articles/323144#omega-3-overview
  6. https://abbottnutrition.com.my/products/ensure-gold
  7. https://www.ensuremyanmar.com/eng/ensure-powder/

No. 1 Physician Recommended Oral Nutritional Supplement in the U.S.

  1. IQVIA, using the ProVoice Survey, fielded 14,459 physicians from January 1, 2021 to December 31, 2021.

12 of which support immunity

  1. Ensure Gold contains protein, Vitamin A, B6, B12, C, D, E, Folate and selenium, copper, zinc and iron, that help support the normal function of the immune system.

Additional Readings:

  1. https://omegaquant.com/omega-3-and-sarcopenia/