Clear Skin Diet: Fatty Acids
Essential fatty acids make up one element of a clear skin diet that is often overlooked. Don’t get turned off by the word “fat” in there, omega-3 and omega-6 fatty acids are highly beneficial ingredients for the overall health of your body, including your skin. In fact, one of the symptoms of a deficiency in these acids is dry, itchy skin.
Omega-3 and omega-6 fatty acids play a vital role in hydrating skin cells, maintaining the fluidity of your cell membranes. This helps your skin stay smooth, firm and healthy - less likely to be damaged or scarred than dry skin. Essential fatty acids also reduce inflammation and improve the body’s ability to respond to insulin (high insulin levels are often associated with acne).
Your body doesn’t produce these acids on its own, so food sources or supplements are required. Omega-3 and omega-6 fatty acids are generally found in fish and vegetable oils, particularly in salmon, flaxseed oil, olive oil, and walnuts. Unfortunately, these fatty acids are largely destroyed by heat. So for instance, you’re much more likely to benefit from a salad dressing with olive oil, rather than a food that was cooked in it. If the foods are hard to come by, supplements are an easy alternative (flaxseed oil supplements are popular and effective). A supplement that includes vitamin E will help prevent the fatty acids from becoming oxidized
