As people are becoming more aware of their nutrition and its impact, companies are emphasizing certain ingredients. One such popular additive is fatty acids. The main reason for its popularity stands behind the human body’s inability to produce this component. In this article, we will gather the evidence and try to explain what fatty acids are and why you should consider including them in your diet.
Devising a proper nutrition plan takes a lot of research, effort, and is more expensive than having instant noodles on a lunch break. Indeed, following a healthy lifestyle can be harder than it seems. It is definitely not as easy as finding a movie to watch tonight or looking up some argumentative essay topics for college, where the goal can be achieved almost instantly. But once you start nourishing your body with good, healthy foods, it will be hard to return to those noodles.
Take Time To Read The Labels
Healthy skin, good mood, and immunity, what do these have in common? They all are directly linked to proper digestion. If you tend to become upset easily and find it hard to wake up in the morning, you might want to look into your eating habits. We often consume unhealthy additives together with our meals, but do so unintentionally. Indeed, efficient nutrition requires a lot of research.
So the first step to a healthier body, skin, and soul is always reading the ingredients. Before picking up that seemingly harmless yogurt at the store, take your time to read what is written on the container. Often, mass-produced foods like yogurt contain preservatives, sugar, and sometimes even flour.
Beauty Comes From Within
So what are fatty acids, and how do you add them to your diet? Essential Fatty Acids (EFAs) are not to be confused with fats. They don’t have much in common. These polyunsaturated fats act as vital ingredients in the creation of cell membranes. This means they have a role in the skin’s barrier function and structural integrity. In other words, omega-3 and omega-6 help with moisture retention as well as absorbing vitamins and minerals. They also have anti-inflammatory properties that can help with acne, among other things.
EFAs are not only good for your skin, but they also have numerous benefits for body functioning. Omega-3 and omega-6 are essential in the digestion of cholesterol. They can improve your blood pressure, and are significant actors in hormone production. For reaping the maximum benefits, fatty acids should be both consumed internally and applied externally.
Use In Skincare
According to research, polyunsaturated fats can help enhance the skin’s natural barrier against the sun. Omega-3-rich oils applied to a sunburn can reduce inflammation and heal the skin faster. If you sunburn easily, you should consider having more omega-3 in your diet. Acne can sometimes feel like a burden, but according to scientists, omega-3 can be used to alleviate it. Since it is mostly caused by inflammation, the anti-inflammatory properties of EFAs can be of help.
Omega-3 has countless benefits for the skin. It is moisturizing, reduces redness and sensitivity, and diminishes the signs of aging. In combination with a proper skincare routine, it can lift and tighten the skin. So when you are shopping for skincare next time, consider picking up a moisturizer infused with omega-3. You won’t regret it.
Are You Still Not Eating These?
There are three different kinds of Omega-3s - ALA, EPA, DHA. ALA is probably the most common omega-3 in your diet, although the other two are just as important. The main difference between the three is that EPA and DHA can only be derived from animal products and some algae.
This is why vegans are recommended to take supplements for the optimal body and brain functioning. Scientists continue debating on the perfect daily dosage of EFAs, but the general consensus is 200 to 500 milligrams per day for a healthy adult. Below is the list of foods rich in essential fatty acids.
There’s plenty of fish in the sea, which is exactly what we need, as fatty sea fish tends to be specifically rich in EFAs. Fish like salmon, mackerel, tuna, herring, anchovies, and sardines are recommended for consumption twice a week. Don’t forget about those delicious byproducts. Cod liver oil is not only rich in omega-3 but also in vitamins A and D. Consider taking a teaspoon of this oil per day to nourish your body.
For all the vegans out there who thought they’ll have to chew on seaweed to get that essential omega-3, we got you covered. Although a small serving of seaweed and algae per week is beneficial for you, following is the list of plant-based foods rich in omega-3:
- Walnut, canola, flaxseed, soybean and mustard oils should be making their way into your diet. Whether you prefer to take a teaspoon of oil in the morning, or season a salad with it, the health benefits of these oils are undisputable.
- Chia, flax, and pumpkin seeds are also amazing supplements for your meals. Apart from omega-3, they contain fiber, protein, iron and other key elements of healthy living.
- Beans and legumes can also serve as a great source of EFAs, as well as the said fiber and protein. Incorporating them into your diet will do wonders for your skin and overall health.
Next time when cooking dinner, try roasting or boiling some beans instead of pasta.
Omega-3 To Omega-6 Ratio
Omega-6, if not balanced with omega-3, can lead to the development of cardiovascular diseases and even cancer. Therefore, it is vital to maintain that ratio of omega-6 to omega-3. The recommended ratio is 4:1, while on average, Americans maintain it at 14:1. To reduce the intake of omega-6 and balance it with omega-3, consider using fewer oils while cooking and eating less fried foods in general.
Essential fatty acids have countless health benefits. Their uses in the beauty industry range from supplement pills to cosmetic products additives. Omega-3 can help with skin conditions as well as digestion problems. Be aware of what you put in your body and live a long and happy life.
Looking for 100% chemical-free, all-natural nourishing face and body oils? Check out Earth & Elm Nourishing Face Oil and Earth & Elm Nourishing Body Oil. Subscribe to our Trusted Health Club newsletter for more information about natural living tips, natural health, oral health and skincare. If you are looking for more health resources check out the Trusted Health Resources list.
Destiny Heine has been working as a freelance writer for over five years. Having graduated from Northeastern University in 2013 with a diploma in Public Communications, she has found interest in beauty, skincare, and biology. She hopes this article will help those unsure of their eating habits to find a healthier path in life.