Foods rich in omega3 marine can be your allies to prevent and reduce acne; fish that are rich in DHA and EPA are also rich in other important nutrients and are also very healthy
Photo: Shameel mukkath / Pexels
Wednesday, November 6
Omega-3 foods can help you fight acne
Acne is a common skin condition. Foods that are rich in omega-3s, particularly marine omega-3s , are among the main options to integrate into your diet to help fight acne.
The National Institutes of Health explain that acne occurs when oil and dead skin cells clog pores . This causes various types of lesions or pimples.
Bacteria (especially Propionibacterium acnes) can become trapped inside the pores and reproduce, causing the skin to swell and red. . Breakouts occur mainly on the face, but can also appear on the back, chest, and shoulders.
Factors that can influence the development of acne include: hormones, family history, some medications, and age. Acne can worsen with certain foods, stress, pressure from sports helmets, tight clothing, pollution, high humidity, as well as squeezing or pinching pimples or pimples.
How omega-3 can help prevent or reduce acne
Various studies suggest that Omega-3 consumption has a positive effect in reducing lesions or preventing acne. These good fats are believed to indirectly fight acne thanks to their anti-inflammatory effects , especially the omega-3 fatty acids EPA and DHA.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is of plant origin, while DHA and EPA are found in fish and shellfish.
A controlled trial conducted by the Department of Dermatology at Seoul National University Hospital in which they participated people with mild to moderate acne found that daily intake of 2, 000 mg of EPA and DHA supplements during 10 weeks decreased inflammatory and non-inflammatory acne lesions .
It is also believed that together, omega-3s and antioxidants may be more effective in reducing inflammation. A study published in Lipids in Health and Disease found that people who daily consumed omega-3 and Antioxidant nutrients could reduce your acne and improve your mental health.
There are other studies that offer mixed results, the efficacy may depend on the person, the type of omega-3, the type of acne or other unknown factors.
Best sources of omega-3
The best sources of omega-3s are fatty fish. The fish that are richest in DHA and EPA are salmon, herring, canned sardines, mackerel and sea bass.
Marine omega-3s might not only help reduce the severity of acne, they are also beneficial for heart health and very important during pregnancy for the optimal development of the brain and nervous system of a baby.
Fatty fish also provides quality protein, iron , Vitamin B12, vitamin D and minerals such as selenium, zinc and iodine.
–
It may interest you:
We recommend you
