You probably know that your diet affects the health and appearance of your skin. But have you ever thought of the role of essential fatty acids? They are critical in fighting many common skin diseases.
What are essential fatty acids?
They are agents responsible for the regulation of the cell membrane. They keep essential things like water and nutrients within your cells, while allowing harmful things (like cell waste and fats) to go out. It's vital to have a balanced diet since our bodies can't create essential fatty acids.
The two main two kinds of EFAs are Alphalinoleic Acid (Omega 3 Fatty Acids) and Linoleic Acid (Omega 6 fatty acids).
NOTE: It's possible to overload on one type of essential fatty acid and upset your body's chemistry. To avoid this, consult a doctor for medical tests before taking Omega supplements.
When taken internally, what do essential fatty acids do for my skin?
Essential fatty acids help skin cells retain water, so a diet rich in them can help to minimize the appearance of cellulite, aging, and oily skin. With age, your body loses its natural ability to retain moisture within cells. Your skin appears to be loose, wrinkled, or saggy.
EFAs can also help reduce the occurrence of cellulite, which happens when water, waste, and fat molecules become trapped under the skin's surface. Remember to drink 8-12 glasses of water daily to facilitate the breakdown of cellulite.
Essential fatty acids also aid in managing oily skin. Consuming enough EFAs helps the cell transference process (which in turn flushes out the fats and oils that tend to clog pores). Since EFAs also provide a healthy balance of moisture, they can help reduce oiliness.
Sources of essential fatty acids
Since our bodies don't create essential fatty acids naturally, it is necessary to ensure you eat plenty of Omega 3 and Omega 6 fatty acids. You can find them in spinach, pumpkin seeds, kale, flaxseed oil, mustard greens, brazil nuts, avocados, uncooked olive oil, and walnuts. Seafood such as salmon, sardines, mackerel, and albacore tuna also contain high levels of EFAs.
NOTE: foods such as safflower, soybean, corn, cottonseed oils, and fried foods don't carry enough Omega 6 fatty acids. This is because high heat oxidizes essential fatty acids. That's why we recommend getting your portion from raw nuts and leafy greens rather than from cooking oils.
Replace potato chips and other salty snacks with nuts and trail mixes and replace hydrogenated fats and oils fats with healthier EFA-based oils where possible. Such a diet is healthy for you and your skin without making you feel overly restricted.
The Sole Toscana Beauty Team