Does drinking 8 glasses of water a day hydrate the skin in reality?
It is often said that water intake is the key to glowing and beautiful skin. But, how far it is connected to reality? It's time to check some ground facts.
If you’ve been paying attention to the latest health and wellness trends, you’ve likely heard of omega-3 fatty acids. These essential fatty acids are crucial for our overall health and wellbeing, and can have a profound impact on our appearance, too.
From glowing skin to strong nails and lustrous hair, omega-3 is a true beauty powerhouse. In this article, we’ll explore the many benefits of omega-3 for our health and beauty and why you should make sure to incorporate this nutrient into your diet.
What is Omega-3?
Omega-3 is a group of essential fatty acids that our bodies need but cannot produce on their own. There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is found primarily in plant-based foods like flaxseeds and walnuts, while EPA and DHA are found in fatty fish like salmon, mackerel, and tuna.
Our bodies can convert ALA into EPA and DHA, but the conversion process is not very efficient, so it’s important to get EPA and DHA from our diet as well.
Skin Health
One of the most well-known benefits of omega-3 is its ability to promote healthy, glowing skin. Omega-3 helps to support the skin’s natural moisture barrier, which helps to keep the skin hydrated and soft.
This can reduce the appearance of fine lines and wrinkles and help to prevent dry, flaky skin. Omega-3 also has anti-inflammatory properties, which can help to reduce redness and irritation in the skin. This makes it a great option for people with acne-prone or sensitive skin.
In addition to its moisturizing and anti-inflammatory effects, omega-3 has also been shown to help protect the skin from sun damage.
Sun exposure can cause premature ageing, hyperpigmentation, and a range of other skin issues, but omega-3 can help to mitigate these effects by reducing inflammation and promoting collagen production.
Hair Health
Omega-3 can also have a significant impact on the health and appearance of our hair. Our hair is made up of a protein called keratin, which requires a variety of nutrients to grow and thrive. Omega-3 is one of these nutrients, and it can help to promote healthy hair growth and prevent hair loss.
One of the ways that omega-3 supports hair health is by reducing inflammation in the scalp. Inflammation can disrupt the hair growth cycle and lead to thinning or hair loss, but omega-3 can help to prevent this by reducing inflammation and promoting blood flow to the scalp.
Omega-3 also helps to nourish the hair follicles, which can promote hair growth and prevent breakage.
Nail Health
Finally, omega-3 can also help to maintain strong, healthy nails. Our nails are made up of a protein called keratin, just like our hair, and there needs to be a constant inflow of nutrients for the nails to grow and stay strong.
Omega-3 is one of these elements that can help your nails grow faster and prevent brittleness and breakage.
On top of that, omega-3 supports nail health by promoting circulation, and good circulation, in its turn, is essential for delivering nutrients to the nail bed.
Omega-3 also has anti-inflammatory properties, which can help to prevent nail infections and promote overall nail health.
Weight Loss
In addition to its benefits for skin, hair, and nail health, omega-3 can also be a powerful tool for weight loss. Studies have shown that omega-3 can help to reduce appetite and increase feelings of fullness, which can lead to a reduction in calorie intake and ultimately, weight loss.
Omega-3 can also help to boost metabolism, which can increase the number of calories burned each day.
It is not to say that omega-3 can be the main contributor to your weight loss journey, but incorporating this nutrient into your diet can definitely give it that extra boost.
Mental Health
Omega-3 is also important for our mental health and wellbeing. Studies have shown that omega-3 can help to reduce symptoms of depression, anxiety, and other mood disorders. Omega-3 works by supporting the production of neurotransmitters like serotonin and dopamine, which play a key role in regulating mood and emotions.
Omega-3 has also been shown to improve cognitive function and reduce the risk of age-related cognitive decline.
This is because omega-3 contributes to the structure and function of the brain, including the growth and maintenance of brain cells and the communication between neurons.
Anti-ageing
Finally, omega-3 can also help to slow down the ageing process and promote healthy ageing. As we age, our bodies experience oxidative stress, inflammation, and a decline in cellular function.
Omega-3 can help to mitigate these effects by reducing inflammation, neutralizing free radicals, and supporting cellular function.
In addition to its anti-ageing effects, omega-3 can also help to prevent age-related diseases like Alzheimer’s, dementia, and cardiovascular disease. This is because omega-3 helps to support the health of the brain, heart, and blood vessels, which can reduce the risk of these diseases.
How to Incorporate Omega-3 into Your Diet?
Now that you know about the many benefits of omega-3, you’re probably wondering how to incorporate this nutrient into your diet.
The best way to get omega-3 is by eating fatty fish like salmon, mackerel, and tuna. Aim to eat at least two servings of fatty fish per week to get the recommended amount of omega-3.
If you don’t eat fish or prefer not to, you can also get omega-3 from plant-based sources like flaxseeds, chia seeds, and walnuts. However, keep in mind that these sources contain ALA, which is not as easily absorbed by the body as EPA and DHA.
You may need to eat larger quantities of these foods to get the same amount of omega-3 as you would from fatty fish.
You can also consider taking an omega-3 supplement to ensure you’re getting enough of this nutrient. It’s best to look for a supplement that contains EPA and DHA to get the best results.
Try to research and choose a reputable brand to ensure quality and purity, like, for example, Nordic Naturals, a world-renowned brand that produces top-notch omega-3 supplements.
Integrate omega-3 into your diet and maintain your best health. Stay tuned for more articles!
