In this modern age of awareness, everyone is keen to live a healthier lifestyle. If you are one of those learning and adopting ways to improve your health, you must have come across the trendy term “essential fatty acids”. The essential fatty acids (EFAs) have become the talk of the town due to their numerous health benefits. But, first, you need to know what essential fatty acids are.
What are Essential Fatty Acids?
The essential fatty acids (EFAs) are required by our body to keep and maintain its health. We have to obtain these essential fatty acids from the food we eat or through supplements. The body is unable to synthesize or produce these EFAs.
If you face omega-3 deficiency, you can consult a healthcare expert at emeds regarding the benefits of essential fatty acids and how you can overcome it.
The omega-6 group and omega-3 groups of essential fatty acids are well known for their health benefits. They play an essential role in the body’s structural and metabolic functions. EFAs maintain heart health, brain and nervous system health, balance hormones, reduce inflammation, regulate our blood sugar, prevent blood clotting, keep cholesterol and triglycerides in balance, and relax blood vessels. Omega-3 fatty acids are vital for having beautiful and glowing skin, healthy hair, and strong nails.
Foods High in Omega-3 Fatty Acids
The foods rich in omega-3 fatty acids include seafood, seeds and plant oils. Try to add the following foods in your diet regime to obtain more of the health-boosting omega-3 fatty acids:
- Wild Salmon
- Mackerel
- Herring
- Bluefish
- Sardines
- Tuna
- Anchovies
- Grass-fed beef
- Wild rice (not white or brown)
- Black beans
- Kidney beans
- Walnuts
- Flax seeds
- Chia seeds
- Pecans
- Olive oil
- Flaxseed oil
How do Omega-3 fatty acids benefit my skin?
Omega-3 fatty acids are the skincare powerhouses. Your skin gets its flexibility and smoothness through these fatty acids. EFAs (vitamin F) prevents water loss from the skin. The skin becomes dry, rough, and loses its firmness if it loses its water content. Insufficient intake of omega-3 fatty acids results in the loss of skin elasticity, skin dryness and leads to premature aging. omega-3 benefits our skin in the following ways:
- Maintains the appearance and texture of the skin.
- Manages oil production and prevents dehydration.
- Protects the skin from sun damage.
- Assists oxygen transfer throughout the body.
- Reduces premature aging of your skin.
- Reduces the risk of acne.
- Diminishes the inflammation associated with acne and decrease acne lesions.
- Softens rough and dry skin, moisturizes the skin and fights red, dry or itchy skin due to psoriasis and dermatitis.
- Improves skin barrier function, seals in moisturiser and keeps out the irritants.
- Reduces the severity of skin rash.
- Increases the metabolic rate.
- Helps the immune system to fight infections and allergies
- May reduce the risk of skin cancer.
How do Omega-3 Fatty Acids Benefit my Hair?
Hair grows from the roots; healthy hair growth depends on improving the health of the scalp and hair follicles. Hair grows continuously and is replaced with new hair; the hair follicles constantly create new hair from the nutrients received from the body. Therefore, the food you eat has a direct impact on the growth and quality of your hair. Lack of omega-3 fatty acids can lead to dry hair ending in dandruff and an itchy scalp. The benefits of omega-3 fatty acids for healthy hair are:
- Boosts hair growth by increasing the activity of proteins in the body.
- Acts proficiently against hair loss and improves hair density.
- Fish oil (a key source of omega-3) stimulates hair follicle growth.
- Produces shine in hair.
- Prevents the scalp from flaking.
- Omega-3 supplements are used as a treatment for hair loss.
- Lubricates hair follicles and adds elasticity to hair.
- Fish oil manages sebum production, balances sebum production, naturally conditions hair and prevents scalp inflammation.
How do Omega-3 Fatty acids benefit my Nails?
Finger and toenails are made up of keratin, a protein also found in hair and skin. Nail beds continuously give rise to nail tissues. Adequate intake of vitamins and minerals supports the growth, formation, and strength of new nail cells. The appearance, texture, or shape of your nails indicates nutrient deficiencies. A lack of omega-3 fatty acids leads to dry and brittle nails. The benefits of omega-3 fatty acids for healthy nails are:
- Lubricates and moisturises nails.
- Gives nails a shiny and healthy appearance.
- Reduces inflammation in the nail beds.
- Fish oil cures dry, peeling and painful cuticles.
- Prevents the cracking of nails.
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