Omega-3 fatty acids are powerful natural nutrients that have been shown to be active in promoting the health of the skin and other body functions. These essential fats can be readily obtained from various sources including flax seeds, walnuts, and salmon. It has been demonstrated that other than preventing some conditions and improving the functions of your skin, some properties in omega-3 fatty acids can lower the risk of developing cardiovascular disease and Alzheimer’s. Let’s have a clearer look at benefits of omega-3 fatty acids in promoting a healthy nourished skin.
Protect Against Sun Damage
Omega-3 fatty acids come with powerful anti-inflammatory properties. Studies have shown that these fats shield your skin cells against sun-induced inflammation while assisting your body to regulate its response to ultraviolet (UV) rays, thus preventing damage. Numerous studies indicate that the skins of people who consume fish oil supplements don’t suffer burns even if they fail to wear sunscreen protection. In reference to a study published in the American Journal of Clinical Nutrition, it was found that adults who consumed a serving of 3.5 ounces of cooked omega-3-rich fish an average of five days per week for five years had fewer sun-induced blotches referred to as actinic keratoses (AKS). These are spots that can develop into skin cancer, particularly among the elderly with sustained severe sun damage. While wearing sunscreen protection every day is very crucial, it is worth discussing with your doctor to find out what supplements are good for your health.
Eliminate Wrinkles and Fine Lines
Wrinkles develop due to inflammation that occurs when the elasticity of your skin declines with age, unhealthy diet, and stress. Collagen and elastin are the connective tissues that help your skin to bounce back when you make facial expressions. If the elasticity of your skin suffers a blow, you are more likely to develop wrinkles or fine lines on your forehead or around the eyes and mouth. By consuming foods rich in omega-3 fatty acids, you can enhance your skin’s structure, reducing the appearance of wrinkles and fine lines. Common anti-inflammatory food sources include chia seeds, spinach, kidney beans, salmon, and arctic char among others.
Keep Your Skin Hydrated
Omega-3 fatty acids play vital roles in regulating your skin’s lipid (fat) content while helping bolster its barrier function. These fats enhance your skin’s responsibility in acting as a seal for maintaining moisture in while keeping irritants away. When the functions of your skin are compromised, moisture escapes leading to dryness and irritation. To strengthen the seal of your skin, consume foods rich in omega-3 fatty acids to keep your skin hydrated. One study found out that women who consumed a ½ teaspoon of omega-3-rich flaxseed oil every day increased skin hydration by 39% after 3 months. Also, their skin felt significantly less sensitive and less rough.
Brighten Dull Complexion
There are several causes of a dull complexion including smoking, exposure to sunlight and aging. Smoking, in particular, accelerates premature aging of the skin. So if you are a regular smoker who consumes a diet low in essential fatty acids, the aging process of your skin will be much worse. If you have a dull complexion, consider boosting your intake of fatty acids to enhance the smoothness and radiance of your skin while keeping wrinkles away for a long time.
Several epidemiological studies have shown that communities who consume a diet rich in omega-3 fatty acids have lower rates of acne. Others studies have also demonstrated that adolescents who consume fish and seafood rich in omega-3s report fewer cases of acne symptoms, including oily skin, papules, acne cysts, and pustules. Recent studies have shown that dietary omega-3 supplementation helps prevent skin inflammation and reduce signs of acne. It is suggested that omega-3 fatty acids prevent hyperkeratinization of sebaceous follicles due to their anti-inflammatory effects. In other word, supplementation with fish oil as a source of omega-3 fatty acids can prevent and improve acne.
Previous studies have shown that some effects of omega-3 fatty acids play important roles alleviating psoriasis. It has been shown that populations relying on diets consisting of large amounts of oily fish and omega-3 fatty acids reported lower incidences of psoriasis. Further assessments found out that supplementation with omega-3 fatty acids prevents overproduction of certain compounds linked to psoriasis symptoms.
While most health benefits of omega-3 fatty acids come from ingesting foods loaded with these fats, topical application can also be helpful. Omega-3s and other related essential fatty acids are effective moisturizers when used topically. The same way you consume them, applying these fatty acids directly on your skin can improve its barrier and enhance smoothness. Not many products out there will have labels indicating that they contain omega-3 fatty acids. Thus, you should look for ingredients that are rich in these fats like flaxseed, safflower, salmon, or olive. Products may include body creams, lotions, lip balms, or cleansers.