One of the most important ingredients to achieve supple, glowing skin and healthy, lustrous hair is omega-3 fatty acids. Fatty acids are those essential properties that fuel your body with energy and help it carry out various functions. But that’s not all, omega-3 fatty acids are also super essential to give your skin that beautiful, baby-soft glow.
Now while supplements are a great way to meet your daily requirement of this polyunsaturated fat, it is not the only way. Fortunately, omega-3 fatty acids are very easily found in a number of common food items such as fish, chia seeds, nuts, etc., and therefore can be easily made a part of your diet.
In this article, we talk about everything you need to know about the omega-3 benefits for skin, hair and health, as well as the highest sources of this essential form of fat. Excited? Read on.
- Omega-3 Benefits for skin
- Omega-3 Benefits for hair
- Omega-3 Benefits for health
- Sources of omega-3 fatty acids
- FAQs about omega-3 benefits
Omega-3 Benefits for skin
1. Prevents sun damage
The anti-inflammatory properties of omega-3 fatty acids are what helps protect your skin against sun damage, sunburn and tanning. It reduces your skin’s sensitivity against the harmful UVA and UVB rays, thereby reducing sun damage to a great extent. Another benefit of omega-3 fatty acid is that it helps strengthen the cell membrane, thereby preventing the damage caused by free radicals in the environment.
2. Fights pimples and acne
The anti-inflammatory properties of omega-3 fatty acids are the main reason behind the reduction of pimples and acne. Additionally, the essential nutrients present in omega-3 fatty acids help regulate sebum production, improve hydration and balance your skin’s pH levels, thereby reducing the appearance of acne.
3. Prevents signs of ageing
Constant exposure to dirt, pollution, stress and an unhealthy diet can leave your skin looking dull and dry. Additionally, with age, the collagen production in your body decreases, leading to visible signs of ageing. But including foods that are rich in omega-3 fatty acids is a simple way to fight inflammation, improve cell-turnover and thereby prevent premature ageing.
4. Improves skin hydration
In order to maintain skin hydration and keep your skin looking plump, it is important to have a strong skin barrier. And a great way to achieve this is through omega-3 fatty acids, as they form an essential part of your skin’s lipid content. These lipids help seal in hydration and coat your skin in moisture to prevent it from looking dull, dry and rough.
Omega-3 Benefits for hair
1. Promotes hair growth
An amazing benefit of omega-3 fatty acid is its ability to reduce follicular stress and promote better hair growth. It also helps in improving blood circulation to the scalp, which in turn works to reduce hair fall and promote hair growth.
2. Improves hair hydration
If dull, damaged and dry hair is your main concern, then omega-3 fatty acids is the simple solution to this problem. They supply your hair with essential nutrients that help in healing a dry, flaky scalp and controlling frizzy hair. All these factors come together to make your hair appear really soft, hydrated and well-conditioned. Additionally, this goes a long way in improving shine and making your strands appear lustrous and healthy.
3. Repairs hair damage
Continuous heat styling, hair colouring, sun exposure, chemical laden products, all end up causing a lot of damage. This leaves your hair looking really dull, dry and lifeless and can also cause breakage. But the moisturising and repairing properties of omega-3 fatty acids coat your hair with moisture, thereby reducing dryness, repairing damage and eliminating frizz over time.
4. Reduces follicular inflammation
A major yet relatively lesser-known cause of hair fall is follicular inflammation. An inflamed follicle reduces hair strength, thereby leading to unprecedented hair fall. The anti-inflammatory properties of omega-3 fatty acids calms and soothes an inflamed, itchy scalp, while also reducing dryness and flakiness. This goes a long way in reducing hair loss and promoting healthier growth.
Omega-3 Benefits for health
1. Reduces the risk of heart problems
Eating a diet that is rich in omega-3 fatty acids is considered to be a major cause of lower heart diseases. It helps in reducing blood pressure, increases good cholesterol levels, prevents blood clotting and reduces the production of toxic substances in the body, all of which help to improve heart health and prevent further problems.
2. Prevents chances of fatty liver
A major health concern that plagues a lot of people is non-alcoholic fatty liver. Mostly caused due to obesity, an unhealthy lifestyle and bad eating habits, fatty liver leads to a lot of inflammation. Consuming a diet rich in omega-3 fatty acids helps in reducing inflammation in the liver, thereby helping it to function in an optimal manner.
3. Improves bone and joint health
Omega-3 fatty acids are also usually rich in calcium, which improves the health of your bones, making them stronger. This reduces joint pain and reduces the risk of osteoporosis. Additionally, the anti-inflammatory properties of omega-3 is also an incredible cure to prevent and reduce arthritis.
4. Calms menstrual pain
If you have severe period cramps, then consuming an omega-3 supplement may be really helpful in relieving menstrual cramps. It reduces swelling and inflammation in the lower abdomen and pelvic region, thereby reducing the pain to a great extent.
Sources of omega-3 fatty acids
Now that you know about the different ways in which omega-3 benefits your skin, hair and health, it is time you found out some of the best sources of this ingredient. Fortunately, omega-3 is found in some commonly consumed foods, which are as follows:
01. Salmon –
Salmon is a rich source of EPA and DHA, both of which are types of omega-3 fatty acids. Consuming this type of fatty fish helps in reducing the risk of cardiovascular diseases, inflammation and improving the health of your skin and hair.
02. Chia seeds –
This superfood should be an integral part of everyone’s diet. A handful of chia seeds everyday helps in lowering the risk of diabetes, improves brain health and is a rich source of dietary fibre.
03. Walnuts –
Walnuts are brimming with healthy fats that are essential for healthy brain and body functioning. Additionally, the antioxidant benefits of walnuts protect your skin and hair against the harmful effects of free radicals.
FAQs about omega-3 benefits
Q. Is it good to take omega-3 fatty acids everyday?
A. Yes, it is okay to consume omega-3 fatty acids every single day, as long as you’re eating the right quantity. The recommended quantity is 3000mg per day. Consuming this amount everyday will not only improve your skin and hair health, but will also improve the overall functioning of your body.
Q. Are there any side effects of omega-3 fatty acids?
A. Fortunately, there aren’t too many side effects of omega-3 fatty acids and the ones that have been noted are fairly mild. Initially, one could notice symptoms such as bad breath, headache, nausea and heartburn.