There is a common misperception that fats are bad for us, but the truth is that we need certain types of fat for our body to perform several crucial functions.
Essential fatty acids are “good” fats, and they are a requirement for healthy skin, hair, and nails. Including these fats in our diet can not only improve our appearance, but will contribute to all-around health.
What are essential fatty acids?
Essential fatty acids (EFAs) are called “essential” because they must be included in our diet and cannot be manufactured in the body. There are two groups of EFAs, omega-3, derived from linolenic acid, and omega-6, derived from linoleic acid.
Most people in the US and other developed countries are omega-3 deficient, largely due to our consumption of processed foods. The ideal ratio of omega-6 to omega-3 fatty acids that we should strive for in our diet is 1:1 to 4:1. However, we commonly consume a ratio closer to between 10:1 to 25:1!
What do essential fatty acids do?
EFAs can help improve the appearance of your skin by:
- Maintaining a proper balance of hormones- Maintaining this balance is important for the skin as imbalances can lead to excessively oily skin or dry, flaky skin.
- Manufacturing and repairing cell membranes- Our skin cells are constantly being replenished and renewed; fatty acids can assist in this process and keep the skin looking fresh and youthful.
- Enabling cells to get the nutrition that they need and expel waste products- A build-up of waste in our cells can lead to blemishes and other skin problems
- Exerting anti-inflammatory and anticoagulant properties-This function helps to prevent certain skin conditions from occurring.
Omega-3 (Linolenic Acid)
Alpha Linolenic Acid (ALA) is the most important omega-3 fatty acid, used in the formation of cell walls, making them more supple and flexible. ALA converts into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which help to decrease the skin’s propensity towards dryness and atrophy. In other words, omega-3 assists in fighting the signs of aging of the skin.
Common food sources:
- Flaxseed oil
- Flaxseeds
- Canola, soybean, and wheat germ oil
- Pumpkin seeds
- Avocados
- Fish oil supplements
- Walnuts
- Dark green leafy vegetables (kale, spinach, collard greens, mustard greens)
- Tuna and other fish
Omega-6 (Linoleic Acid)
Linoleic acid is the primary omega-6 fatty acid and has been shown to improve skin conditions such as psoriasis and eczema. Most people obtain enough omega-6 from their diet; the problem is that omega-6 is not used by the body properly and fully if it is consumed in conjunction with alcohol, sugar, trans fats, processed foods, and other substances that Americans consume in abundance.
Common food sources:
- Flaxseed oil
- Flaxseeds
- Raw sunflower seeds
- Grapeseed oil
- Olive oil
- Chicken
- Evening primrose oil
- Pumpkin seeds
It is best to avoid refined and/or hydrogenated versions of these foods so that the omega-6 component of these foods can be most efficiently used by the body. Eating a tablespoon of flaxseed oil a day can provide you with your daily requirement of essential fatty acids, and will help to keep your skin, hair, and nails looking healthy.
Comments