What if I told you that FATS can make your skin clearer? I can imagine your reaction. Doubting it may seem but there is an important fat that skincare junkies should know.Would you believe that fats can make your skin clearer? Click To Tweet
I am a believer that skincare starts from what you put inside your body. We all can agree that our body needs vitamins and should stay away from cholesterol and fats. However, there is one group of fats that deserves a spotlight in treating and preventing skin disease especially ACNE.
Part 3: Omega-3 Fatty Acid
Omega-3 fatty acid is an essential fatty acid that is very important in our health. According to Ann Yelmokas McDermott, PhD, a nutritionist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, “These fatty acids are responsible for the health of the cell membrane, which is not only what acts as the barrier to things that are harmful, but also the passageway for nutrients to cross in and out and for waste products to get in and out of the cell”
There is a total of eleven omega fatty acids and Omega 3, 6 and 9 are the most important to our skin.
- Omega-6—A type of polyunsaturated fatty acid (PUFA). They come from vegetable oil ( linoleic acid (LA). It supports skin health and is pro-inflammatory when in balance with Omega 3. Foods with Omega 6 are Safflower, Corn Oil, Mayonaise, Sunflower Seeds, Sesame oil
- Omega-9—Unlike 3 and 6, Omega 9 is not an essential fatty acid which means that our body can produce it. It is a monounsaturated. Although we can produce it naturally, You can also get this from Olive Oil, Almonds, Cashews, Avocado Oil, Canola oil, etc.
You can get Omega 3 through Food or Supplements. It is recommended to eat fish at least twice a week.
There are three major types of Omega 3 Fatty Acid which are ALA (alpha-linolenic acid) EPA(eicosapentaenoic acid) and DHA (docosahexaenoic acid) and consuming all types is important to human health.
Why Omega 3 is Important on Our Skin?
- Just like Vitamin D and Zinc, Omega 3 Fatty Acid has anti-inflammatory properties too that can calm redness and swelling.
- It is not just good for Acne but a lot of skin diseases as well such as eczema, dermatitis, and psoriasis.
- EPA is said to be helpful in stress and depression which we all know to be one of the causes of Acne
- If applied topically, it can strengthen our skin defense against UV photo damage
There are different recommendations set as standard dosage and there is no official RDA.
The World Health Organization recommends a daily EPA and DHA intake of 0.3-0.5 grams and a daily ALA intake of 0.8-1.1 grams.
It is important to note that we should consume more Omega 3 than Omega 6. Too much Omega 6 is bad to our overall health. Omega 6 is pro-inflammatory but when there is more dosage than Omega 3, it can cause inflammation and can pose other health risks.