Skin & Omega Fats
There are three derivations of Omega Essential Fatty Acids [EFAs]; Omega 3, 6 and 9. They are considered ‘essential’ because the body cannot make them itself so they must come from food. (Although Omega-9 is only partially essential, it is still worth mentioning.) The differences between these Omega fatty acids are outlined below.
Although Omega fat requirements can be highly individual, it is the ratio which is considered all-important. Everyone’s optimal EFA ratio requirements will be slightly different, but in general the ratio should be 2:1:1 (Omega 3:6:9) … although it can be up to 4:1 (Omega 3:6) in certain circumstances. (Consult a Registered Nutritionist for further information on your personal requirements.)
Whilst it is important to recognise that the body generally needs all three EFAs, if you are suffering from an inflammatory health condition or if you are quite ‘stressed’ it is recommended to increase your Omega-3 in preference to Omega-6 because some Omega-6 foods may have a pro-inflammatory effect in certain circumstances i.e. if your body is already inflamed and/or stressed. Just to re-emphasise, the body does need all the Omega EFAs to function optimally.
So, what is so important about the Omega EFAs? Well, they are essential for supporting skin health but are also fundamental for blood sugar balancing (fats are the slowest macronutrient to be absorbed so combing carbohydrate foods with EFA-rich foods helps moderate the speed at which sugar is absorbed into your bloodstream), cholesterol regulation, heart health, inflammation (Omega-3), metabolism and nutrient absorption (vitamins A, D, E and K are ‘fat soluble’ so enter the body freeriding on the back of fats). The Omega EFAs also provide the starting point for your body’s ability to make various hormones so they will play an important role in hormonal balance throughout your life. My other area of interest is brain/cognitive health, so in a nod to that it is important to mention that the brain is 60% fat therefore the Omega EFAs are useful for supporting foetal brain development at the beginning of life, and memory, learning and mood (e.g. anxiety, depression, ‘brain fog’) throughout your subsequent adult life.
In terms of skin health specifically, Omega EFAs act as the building blocks of skin cells, strengthening the skin's surface layers to bolster your first line of defence from environmental bacteria and pathogens. Evidence also suggests that Omega EFAs support skin hydration, protect the skin’s surface from environmental irritants, regulate the skin's oil production, minimise the frequency of skin-based breakouts, help sooth inflammation associated with skin conditions (especially Omega-3), contribute to softening rough & dry skin and help temper the skin’s signs of aging (yep, wrinkles).
So what foods are Omega EFAs found in? Below are a few examples of Omega-rich foods; a proportion of which are important to include in your weekly diet whilst remembering that your personal optimal intake will be highly individual.
Omega-3: oily fish (anchovies, salmon, mackerel, sardines, herring), chia seeds, walnuts.
Omega-6: almonds, cashews, seeds (sunflower), soya foods (tofu).
Omega-9: olive oil and nut oils.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
