Are you obsessed with skincare and have an elaborate routine? Do you visit the dermatologist often to get the latest skincare treatments? We know you desire glowing and flawless skin, who doesn’t? But do you think using the best skincare products and getting high-end treatments is the only way to achieve gorgeous skin? We don’t think so. Beauty comes from within, what you eat also plays a vital role in how your skin appears. if your diet lacks essential nutrients like omega-3 fatty acid foods, then chances are, your skin and hair will look dull. The fatty acids naturally available in certain foods have the ability to improve the health of your skin and hair as well as improve cardiovascular health and fight depression.
In this article, we will tell you all the benefits of omega-3 fatty acid foods for your skin, hair and health. You will also come to know all the foods that are rich in this essential nutrient so you can tweak your diet and include them in your meals.
1. Benefits of omega-3 fatty acid foods
i) May protect skin against sun damage:
One of the most important benefits of omega-3 fatty acid-rich foods is that they have the ability to protect your skin from the damaging UVA and UVB rays that contribute to a number of skin concerns.
ii) Keeps skin hydrated:
Those with a diet rich in omega-3 fatty acids will have nourished and supple skin. This is because it plays a vital role in the body’s lipid barrier maintenance.
iii) Prevents premature ageing:
One of the reasons why fine lines and wrinkles appear prematurely on the skin is because it lacks moisture. The anti-inflammatory properties in omega-3 fatty acids reduce fine lines and battle inflammation.
iv) Boosts hair growth:
By increasing the activity of certain proteins in the body, omega-3 fatty acids can improve hair growth.
v) Controls hair fall:
If hair fall is your concern, including omega-3 fatty acid foods in your diet can change that. It makes the follicles stronger and prevents breakage.
vi) Helps combat obesity:
According to a few studies, a healthy adult who consumed 3 grams of omega-3 fatty acids per day had a better metabolic rate when compared to those who don’t.
vii) Improves cardiovascular health:
Few researchers have pointed out that omega-3 foods or supplements can reduce the risk of heart attacks and lessen the chances of developing cardiovascular disease in general.
2. Omega-3 rich foods list to include in your diet
Renowned for their powerful health benefits, omega-3 fatty acid foods can be easily included in your diet. All you have to do is learn about the foods that are rich in this essential nutrient. While fish is considered to be the highest source of it, vegetarians can also obtain it through other foods. Let’s take a look at what they are below.
While some may find the smell of this small, silverfish rather strong, you should know that it is one of the highest sources of omega-3 fatty acid. One serving of mackerel contains a whopping 4,107 mg of omega-3 content. If you are a non-vegetarian who loves fish, one portion of grilled or pan-fried mackerel can be eaten for lunch or dinner to get your daily dose of omega 3 fatty acids.
Another healthy seafood option brimming with benefits is oysters. They are the highest source of zinc on the planet. There are so many different ways to include this shellfish in your diet. In some parts of the world, oysters are eaten raw to obtain maximum benefits. You can prepare it as an appetizer, snack or main course depending on how you prefer to eat it. 6 oysters contain about 370 mg omega-3 fatty acids.
Tiny fish that contains a lot of oil, sardines are highly nutritious and offer a lot of health benefits when consumed whole. In many countries, they are eaten as a starter or snack because of their small size. Did you know one cup of sardines can give you 2,205 mg of omega-3 fatty acids? The next time you visit the grocery store, don’t forget to grab a packet of sardines.
One of the most popular fish all around the world, salmon is also a great source of omega-3 fatty acids. Salmon is also packed full of nutrients. Apart from a good amount of protein, this fish also contains vitamins D, B and selenium. Many studies have shown a link between eating salmon and reduced risk of heart diseases and depression. Half a fillet of cooked salmon contains 4,123 mg of omega-3 content.
Vegetarians rejoice, now we are about to reveal all omega-3 fatty acid foods that can be consumed by vegetarians. Starting off with the healthy and nutritious, little brown seeds known as flax seeds. One of the richest whole-food sources of omega-3 ALA, flax seeds can be eaten raw, ground or milled. One tablespoon of flax seeds contains as much as 2,350 mg of omega-3 content. You can eat roasted flax seeds, add them to your smoothie or fruit bowl to add a hint of crunch.
Loaded with fiber, manganese, copper and vitamin E, walnuts are very beneficial for your overall health. Eating a few walnuts in between meals will keep you full for long and prevent overeating. Sprinkle in your salads, fruit bowls or baked dishes, they are delicious in every way. Make sure you eat the nut along with its skin as it is packed with antioxidants that are important for the health of your skin, hair and body. Eating about 14 walnuts can give you 2,570 mg of omega-3 fatty acid.
Soybeans are a great source of fiber and other essential nutrients like riboflavin, folates, magnesium and potassium. Half a cup of soybeans a day can give you 670 mg of omega-3 fatty acids. Eating a small bowl of lightly cooked soybean contains more omega-3 fatty acids than some seafood! However, here a word of caution, soybeans are also rich in omega-6 fatty acids and overconsumption of it can cause inflammation. Therefore, make sure you don’t exceed the suggested amount.
Canola oil is extracted from canola seeds and it is high in healthy unsaturated fats. Rich in ALA, it has a positive effect on heart health. Cheaper than olive oil, it can be used as both cooking oil and for salad dressings. Replacing your regular cooking oil with canola oil can give you your daily recommended amount of omega-3 fatty acid.
If you were looking for more seeds to get your dose of omega-3 fatty acids, look no further than chia seeds. These tiny seeds are incredibly nutritious as they are also rich in manganese, magnesium, selenium and more. One ounce (28 gms) of chia seeds contains 5,060 mg of omega-3 fatty acids. Add the seeds to your water, favourite drink or simply sprinkle over fruits and smoothies.
Whether you are a fitness-conscious person who cannot start their day without a spinach smoothie or someone who can’t do without palak paneer, we’ve got some good news. The green leafy vegetable is also a great source of omega-3 fatty acids. Did you know 100 grams of spinach contains 370 milligrams of omega-3 content? Apart from that, it also contains fiber, zinc, protein, calcium, copper and vitamins K, C, A and E. What are you waiting for? Add spinach to your grocery list right away!
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Written by Sanya Hamdani on 13th Jan 2021
Sanya Hamdani is a skincare enthusiast and lipstick hoarder, she truly believes no two red lipsticks look exactly alike. With a Master's degree in Communication & Journalism and 5+ years of digital writing experience up her sleeve, Sanya has some of the biggest beauty experts in the country on her speed dial. When she's not swatching products or writing about the latest trends in beauty, you will find her watching F.R.I.E.N.D.S. or cooking up a storm in the kitchen.