Worried about dull skin or falling hair? These Omega-3 rich foods can help

If you’re struggling with brittle nails, breakage-prone hair and irritated skin, an Omega-3 deficiency might be the cause. Omega-3 supplements, usually from fish oil, are usually front and centre in the pharmacy aisle, and come with the promise of reversing heart damage, amping up hair health and supporting supple, glowing skin. We spoke to two experts about what Omega-3 can actually do for your skin and hair, and how you can add it to your daily diet.

How an Omega-3 rich diet can make your skin and hair healthier

Essential fatty acids are the building blocks for the body. “Omega-3 and Omega-6 fats produce hormone-like substances called prostaglandins, which affect immunity and inflammation in the body,” says nutritionist Harpreet Pasricha. “The former help to suppress inflammation, immune responses and blood clotting, while the later are essential for healthy skin, but can cause inflammation and allergic responses.” Omega-3 is also known to reduce anxiety, triggering a chemical response in the body that makes skin more sensitive and reactive. “It increases serotonin, which helps to cope with anxiety and depression, eventually leading us to better skin,” explains Pasricha. Since we are more tipped towards vegetable and grain oils, we produce more Omega-6. “This is why most doctors suggest only supplementing the diet with Omega-3,” says celebrity nutritionist Pooja Makhija.

Composed of three fats, namely ALA, EPA and DHA, Omega-3 is an essential fatty acid that has to be obtained through dietary sources as it cannot be sufficiently produced by the body. EPA and DHA are long-chain Omega-3 fatty acids that both come from animal sources—EPA regulates oil production to boost hydration and prevent acne, and delays the skin’s ageing process to keep wrinkles at bay; while DHA supports eye health and brain function, helping to fight depression and other mental illnesses. ALA, on the other hand, is a short-chain Omega-3 fatty acid derived from plant sources, that gets converted to EPA and DHA in small quantities.

Since the most well-known source is fatty fish, it can be challenging for vegans, vegetarians or even those who simply dislike fish to meet their Omega-3 needs. That’s why they need to take note and consciously include plant-based options that are rich in fatty acids. Omega-3 maintains the skin’s barrier function and promotes the effective absorption of water, which results in softer, more hydrated and eventually, healthier skin. Similarly, these also protect the hair shaft’s hydro-lipid layer, which prevents dull, dry and brittle strands that are caused due to exposure to synthetic chemicals, heat styling and the sun.

The best Omega-3 rich foods to include in your diet

Fatty fish

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Cold-water fishes such as salmon, mackerel, tuna, herring, and sardines are rich sources of Omega-3, and can help combat acne and rosacea by reducing inflammation in the skin. Even those with dry skin should include these in their daily diet to keep their skin hydrated and nourished from within. Steamed, grilled or sautéed, these make for great dinner options. Also, a good source of protein, Vitamin E and zinc, fatty fish is a skincare superfood that addresses a sallow, dull complexion or falling strands.

Flaxseeds

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If you can’t have one or two servings of fatty fish in your diet each week, then plant-based flaxseed oil is the next best thing to supplement your diet with Omega-3 fatty acids. Flaxseed or linseed oil is extremely popular, especially amongst vegetarians and vegans. The Omega-3 in flaxseeds boosts collagen production to keep skin smooth and elastic. And its fibre-like compounds, called lignans, are potent antioxidants that protect the skin from sun damage, and brighten and lighten the complexion as well.

Avocados

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This creamy fruit is not only rich in Omega-3, but other vitamins and minerals including Vitamins B, C, E and K, riboflavin, niacin, magnesium, potassium, lutein, beta-carotene and anti-ageing antioxidants. This combination makes it a great antidote for hair loss and dull skin. Including avocados regularly in your diet also protects your skin from sun damage, thus preventing wrinkles and other signs of ageing.

Walnuts

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You can say that a couple of walnuts a day keep the dermatologist away. Most nuts are chock-full of essential fatty acids, but walnuts have higher levels of Omega-3 than most others. They lock in moisture within the skin cell barrier, making them more resilient against harmful UV rays. Add a few pieces to your salads and cereals, or just have them plain for healthier skin.

Chia seeds

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These tiny seeds deliver a a huge amount of nutrients with relatively few calories. These seeds rose to stardom in the world of nutrition as they come packed with Omega-3, protein, fibre, vitamins and minerals. Sprinkle some on your salads and soups as seasoning to add them to your diet, or consume a tsp of flaxseeds soaked in water—this makes it digest more slowly in the body, promoting detoxification. Rich in protein, these help stimulate hair growth and thicken the texture.

Sunflower seeds

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Though chia seeds and flaxseeds hold more plant-based Omega-3 fatty acids, sunflower seeds are richer in vitamins and minerals. The best thing about these nutrient-rich but calorie-humble seeds is that they have no cholesterol. Being high in Vitamin E and linoleic acid, they are known for their anti-inflammatory actions. Having low glycemic index, sunflower seeds slow down the nutrient absorption from food and prevent sugar spikes after a meal. Because of their potent antioxidant, anti-inflammatory and antimicrobial benefits. they help to keep the skin and scalp clear too.

Soybeans

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Soybean and soy oil has a good amount of Omega-3 fatty acids and Vitamin E, which makes it a nourishing food for the skin. Include these in your diet, especially if you follow a vegetarian diet, to regenerate skin cells and reduce acne issues, both of which lead to clean and clear skin. Soybean is also a good source of protein, and thus makes for a great hair tonic. Regular intake can add lustre and sheen to dry and damaged hair.

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