Omega-3 fatty acids are essential fats that are beneficial for overall health, particularly for skin health, brain function, heart health, and reducing inflammation. Here are some omega-3 rich foods:
Fatty Fish: Salmon, mackerel, sardines, trout, and tuna are excellent sources of omega-3 fatty acids. Aim for wild-caught fish whenever possible.
Seeds such as Flaxseed, Chia Seed, Hemp Seed
These tiny seeds are packed with omega-3s, fiber, and antioxidants. They can be added to smoothies, yogurt, oatmeal, or used in baking.
Walnuts: Highest omega 3 content as compared to other nuts. Other nuts such as pecan, pistachio, macadamia, pine nut, hazelnut, cashew nut, brazil nut and chestnut contain lesser amounts of omega 3. It is recommended to include a handful of nuts daily to boost good fats for our general health.
Soybeans: Soybeans and soy-based products like tofu and edamame are a good source of omega-3s, especially for vegetarians and vegans. (choose non-gmo soybean)
Vegetables: Spinach, Brussels Sprout, Kale
Leafy green vegetables like spinach contain a moderate amount of omega-3s. Include spinach in salads, stir-fries, or smoothies. These vegetables may provide small amounts of omega 3, thus, it is still important to incorporate other sources of omega-3s.
Fish Oil: If you’re unable to get enough omega-3s from your diet, fish oil supplements can be considered.
Plant oils: Flaxseed oil, canola Oil, soybean Oil, perilla Oil, chia seed Oil, camelina seed oil contain high amounts of omega 3 amongst other amazing nutrients and vitamins. (choose unrefined/extra virgin)
Omega-6 fatty acids are another type of essential fats that the body needs for normal growth and development. An important note on omega-6s: they are found in highly-processed ‘unhealthy foods’, like cakes, biscuits, burgers, pizza and chips, which contain large amounts of processed seed and vegetable oils, and are often high in saturated fats as well, hence they should be limited. It’s important to maintain a balance between omega-6 and omega-3 fatty acids, as an imbalance can contribute to inflammation. Here are some healthier options of omega-6 rich foods:
Vegetable Oils: Various vegetable oils are rich in omega-6 fatty acids. This includes soybean oil, sunflower oil, safflower oil, corn oil, and cottonseed oil.
Nuts and Seeds: Many nuts and seeds contain omega-6 fatty acids. Some examples include sunflower seeds, pumpkin seeds, sesame seeds, pine nuts, and Brazil nuts. Enjoy them as a snack or add them to your meals.
Poultry: Chicken and turkey are sources of omega-6 fatty acids, particularly in their skin. However, it’s important to consume poultry in moderation and choose lean cuts.
Eggs: Egg yolks contain omega-6 fatty acids. If you’re concerned about cholesterol, you can opt for omega-3 enriched eggs that have a better balance of omega-3 to omega-6 fatty acids.
Whole Grains: Whole grains like wheat, oats, and rice contain small amounts of omega-6 fatty acids. Incorporate whole grains into your diet by choosing whole grain bread, pasta, and cereals.
Dairy Products: Dairy products such as milk, cheese, and yogurt contain small amounts of omega-6 fatty acids. Opt for low-fat or reduced-fat options for a healthier choice.
Meat: Meats like beef and pork contain omega-6 fatty acids, but they should be consumed in moderation due to their higher saturated fat content. Lean cuts are preferable.
Conclusion
Unfortunately, the typical modern diet is far too rich in omega 6s which often leads to an imbalance, with an estimated ratio of omega-6 to omega-3 intake around 8:1! Taking charge of our skin health requires us to prioritize a balanced intake of omega-6 and omega-3 fatty acids. We should aim for a ratio of 1:1 or 1:2, which can have positive effects not only on your skin, but also on our overall well-being. It’s crucial to be aware of this discrepancy and make wise food choices to ensure we’re nourishing our skin with the necessary EFAs (MORE omega 3 than omega 6). Let’s take control of our skin health and choose our foods wisely.
Works Cited
- Simopoulos, Artemis P, and James J DiNicolantonio. “The Importance of a Balanced ω-6 to ω-3 Ratio in the Prevention and Management of Obesity.” Open Heart, 20 Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5093368/.
- Vos, Eddie. “Nuts, Omega-3s and Food Labels.” CMAJ : Canadian Medical Association Journal = Journal de l’Association Medicale Canadienne, 12 Oct. 2004, www.ncbi.nlm.nih.gov/pmc/articles/PMC522631/#:~:text=One%20hundred%20grams%20of%20the,only%200.14%20g%2F100%20g.
- Meyer BJ;Mann NJ;Lewis JL;Milligan GC;Sinclair AJ;Howe PR; “Dietary Intakes and Food Sources of Omega-6 and Omega-3 Polyunsaturated Fatty Acids.” Lipids, pubmed.ncbi.nlm.nih.gov/12848284/. Accessed 25 May 2023.
- Meyer BJ;Mann NJ;Lewis JL;Milligan GC;Sinclair AJ;Howe PR; “Dietary Intakes and Food Sources of Omega-6 and Omega-3 Polyunsaturated Fatty Acids.” Lipids, pubmed.ncbi.nlm.nih.gov/12848284/. Accessed 25 May 2023.