Benefits Of Omega 3 For Skin And Hair

Omega 3 is a type of fatty acid that plays a vital role in the body's functioning and metabolism. Membrane-bound phospholipids are the storehouse of omega 3. This class of fatty acids is responsible for several important cell functions, such as interactions within cells. Also known as polyunsaturated fatty acids, omega 3 cannot be produced within our body and must be taken through diet. Flax seeds, fish oil, walnuts, chia seeds, and fatty fish are rich sources of omega 3.

Types Of Omega 3

Alpha-linolenic acid (AHA) - Flax seeds, chia seeds, walnuts, soybeans, canola oil
Eicosapentaenoic acid (EPA) - Fish oil and fatty fish
Docosahexaenoic acid (DHA) - Meat, fish oil, eggs, fatty fish

What Are The Benefits Of Omega 3 For Skin?
Omega 3 is known for its strong health benefits, including for the skin. Fish oil is used in treating various skin disorders. Some benefits include:

Sun Protection: Fatty acids from fish oil are beneficial for skin protection against UV rays. Longer-chain polyunsaturated fatty acids like DHA and EPA help reduce skin sensitivity to harmful UV rays.
Reduces The Chance Of Skin Cancer: Omega 3-rich fish oil prevents skin carcinogens, protecting against UVA and UVB rays that reduce skin cell immunity.
Moisturizes The Skin: Fish oil helps in reducing dermatitis symptoms, such as dryness and itchiness.
Fastens Wound Healing: Omega 3 aids in the inflammatory stage of wound healing and promotes skin tissue regeneration.
Acne Reduction: Omega 3 reduces inflammation around acne, preventing and reducing pimples.

How To Use Omega 3 For Skin?
Omega 3 can be used in various ways:

Through diet: Include fish like salmon, tuna, and mackerel.
Supplements: Omega 3 tablets or pills.
Skin Products: Omega 3-rich sunscreen, eye creams, and serums for daily use.

What Are The Benefits Of Omega 3 For Hair?
Fish oil, rich in omega 3, plays a key role in preventing hair loss. Some benefits include:

Increases Hair Growth: Fish oil from mackerel enhances hair growth by increasing dermal papilla cell production.
Ameliorates Scalp Health: DHA in fish oil moisturizes and protects the scalp from dandruff and dryness.
Reduces Hair Fall: Omega 3 inhibits the hormone responsible for hair loss, improving hair health.

How To Use Omega 3 For Hair?

Diet: Include fish like mackerel, salmon, sardines, and tuna in your diet.
Supplements: Fish oil tablets or pills.
Hair Masks: A combination of olive oil and fish oil for hair nutrients and moisture.

Alert: Fish oil tablets should be purchased from reputable brands to avoid mercury contamination.

What Are The Side Effects Of Omega 3 Supplements?
Some side effects include:

Breathing difficulties
Nausea and vomiting
Headache
Rash
Indigestion

Other Important Benefits Of Omega 3:

Reduces the risk of heart attacks and cardiovascular diseases
Lowers blood pressure levels
Provides relief from joint pain
Helps prevent vision loss

What Should Be The Daily Intake Of Omega 3?
There is no strict rule, but 250-300 milligrams daily is considered suitable by some organizations. Below is the omega 3 content in various foods:

Salmon: 4 grams EPA and DHA
Mackerel: 3 grams EPA and DHA
Sardines: 2.2 grams EPA and DHA
Anchovies: 1 gram EPA and DHA
Chia seeds: 4.9 grams ALA
Walnuts: 2.5 grams ALA
Flaxseeds: 2.3 grams ALA

Omega 3 fatty acids are crucial for body metabolism and the healthy growth of skin and hair. These nutrients are essential for maintaining a healthy body.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164340/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/
https://pubmed.ncbi.nlm.nih.gov/25573272/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5597456/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112259/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6591225/
https://www.meg-3.com/en_BO/news/Know-Your-O-Check-Your-Omega-3-Levels.html