Omega-3 fatty acids are essential nutrients that our body cannot otherwise produce, but they are present in the foods we eat.
Fish are good sources of omega-3 fatty acids; some plant-based foods contain omega-3 fatty acids.
- The most common omega-3 fatty acids in fish are eicosapentaenoic acid and docosahexaenoic acid.
- The type of omega-3 fatty acid present in plant-based foods is alpha-linolenic acid.
Omega-3 fatty acids have several health benefits, which include:
- Lower the triglyceride level that helps maintain a healthy heart by reducing the risk of cardiovascular diseases and death caused by cardiovascular diseases
- Help reduce platelet clotting and prevent heart attacks
- Help in the decreased production of triglycerides by the liver; however, more triglycerides may result in damage to the heart
- Fight against depression, act as an anti-inflammatory, and help relieve joint pains during osteoarthritis
- Help maintain healthy blood vessels and may have a role in the reduction of blood pressure
6 benefits and uses of omega-3 fatty acids for skin and hair
- Delay skin aging: The skin loses its elasticity and looks older with age. Phospholipids present in omega-3 fatty acids provide the skin with bilayer lipid protection that keeps the skin hydrated and moist all day, which results in youthful and glowing skin.
- Protect against sun damage: The combination of supplements of eicosapentaenoic acid and docosahexaenoic acid helps protect the skin against ultraviolet rays. Studies report that the group of people who were given four grams of supplements of omega-3 fatty acids exhibited decreased redness due to exposure to the sun. The other group did not show any improvement with the placebo. Therefore, omega-3 fatty acids may reduce the risk of sunburns and redness caused by ultraviolet rays. More proper studies and evidence are required to get to the conclusion.
- Reduce acne: Foods containing omega-3 fatty acids may reduce the risk of acne. Omega-3 fatty acids act as an anti-inflammatory, and the acne caused by the inflammation is reduced by the dietary supplements of omega-3 fatty acids. Omega-3 fatty acids help deal with sebum, the oil secretion that causes acne. They reduce the side effects of drugs used to treat acne.
- Guard against dry and itchy skin: Omega-3 fatty acids are rich in phospholipids that help maintain skin moisture and prevent dryness and itchy skin. In addition, these phospholipids contain atopic dermatitis and psoriasis. Therefore, a high intake of omega-3 fatty acids may improve the symptoms of psoriasis and atopic dermatitis. A few studies in which a group of women was given omega-3 fatty acids for 12 weeks reported more hydrated, less rough, and sensitive skin than the group who received a placebo.
- Improve wound healing: Omega-3 fatty acids may improve wound healing. Omega-3 fatty acids taken orally or fish oil applied to the wound enhances recovery. However, these studies are conducted on animals. Human research is required before concluding. Omega-3 fatty acids reduce the risk of tumor growth and thus prevent cancer.
- Improve hair growth and reduces hair loss: Animal studies report that omega-3 fatty acids help improve hair growth and reduce hair loss, resulting in thick hair growth. However, more research is still required. There is no research on humans.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowWhat types of fish contain omega-3 fatty acids?
All fish contain small amounts of omega-3 fatty acids, but a few are good sources of omega-3 fatty acids.
The following fish are rich in omega-3 fatty acids:
| Type of fish | Serving size | Omega-3 content |
|---|---|---|
| Sardines | 100 grams | 1.4 grams |
| Salmon | 100 grams | 1.8 grams |
| Atlantic mackerel | 100 grams | 2.5 to 2.6 grams |
| Tuna | 100 grams | 1.5 grams |
| Herring fish | 100 grams | 1.3 to 2 grams |
What are the plant-based foods that contain omega-3 fatty acids?
If you are allergic to fish, are vegan, or do not like fish, there are a few other options from where you can get omega-3 fatty acids, such as plant-based foods:
- Flaxseeds or flaxseed oil
- Walnuts
- Canola oil
- Chia seeds
- Green leafy vegetables
- Soybeans and soybean oil
- Cereals, pasta, and dairy products
How much omega-3 fatty acids are required in a day?
According to the American Heart Association, people without heart disease should have two to three servings of fish per week. You can choose fish rich in omega-3 fatty acids such as sardines, tuna, salmon, cod, and mackerel.
The required amounts may differ in individuals with heart diseases. The doctor may recommend one gram of omega-3 supplements per day in individuals without any heart diseases. Two to three grams of omega-3 fatty acids are required in individuals with high triglycerides.
If you cannot meet the daily requirement through your diet, your doctor may suggest you fish oil supplements that are rich in omega-3 fatty acids.
Medically Reviewed on 9/29/2022
References
Image Source: iStock image
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
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