Omega-3

Omega-3 fats are known for being essential for heart health and brain health but did you know they are also essential for healthy skin?  This essential fat is responsible for the health of the cell membrane, which ensures that our skin is supple and wrinkle-free.  Omega-3 fats reduce premature aging and manage the oil production and hydration in our skin.  It can also aid in protecting our skin from sun damage. 

So how do we get it? 

If you eat fish, then you are most likely getting your omega-3 fats from salmon or other fish.  However, if you are plant-based, you should be including either flax seeds, walnuts, seaweed and algae, hemp seeds, chia seeds or kidney beans in your daily diet. 

Let’s explore the plant-based options a bit more.  While there are no set guidelines on how much omega-3 fatty acids a person needs, experts say you should aim to get 500mg into your diet daily.  Here's what that looks like: 

1. Flax seeds – 1 tablespoon. Also called linseed can be eaten whole or ground up and put into a smoothie or oatmeal. 
2. Walnuts – 6 walnut halves. Walnuts are rich in healthy fats, fiber, vitamins and minerals and also promote a healthy gut.
3. Hemp Seeds – 2 tablespoons. Hemp seeds boast fiber, vitamins and minerals and can be added to your favorite foods without added flavor.
4. Chia Seeds – 1 tablespoon. Chia seeds are my personal favorite because they have tons of fiber and promote a feeling of fullness.  They can be added to your smoothies, oatmeal or soaked overnight in a pudding or overnight oats.

 Honorable mention – Kidney beans, seaweed and algae.  Kidney beans are a great side dish and taste delicious in a bean burrito.  Use nori sheets to make some plant-based sushi rolls and Algae to crumble on your salad or in a miso soup.  Have these in addition to the suggestions above to ensure you are receiving an adequate amount of omega-3’s.

Your skin will thank you!