Each skin cell is surrounded by two layers of fat that make up the cell walls. This layer incorporates dietary fats and is key for giving the appearance of plump, healthy skin. The most important of these fats are omega-3, not only as they form part of the skin structure but also because they have anti-inflammatory properties.
Nutrition and good digestion are key for healthy, glowing skin. Let’s look at the crucial role dietary fats play in skin health and how you can easily incorporate them into your diet.
Omega 3 for the Skin
High levels of omega-3 have been shown to plump up the look of the skin and improve its quality by reducing inflammation as well as supplying the building blocks for healthy skin cells.
Sources of Omega 3:
- Fresh fish, especially those that are found in deeper waters
- Wild salmon, mackerel, sardines, cod, anchovies, trout, tuna and halibut
- Walnuts, linseeds, pumpkin, chia and hemp.
- Grass-fed beef
Biotin for skin
There is another nutrient that should be included in the diet to help fat metabolism in the skin, and this is biotin. Biotin, or Vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions. Biotin is also a nutrient that helps us keep a young, attractive appearance since it plays a major part in maintaining the health of our hair, nails and skin.
It is found in good amounts in
- Liver
- Eggs
- Yeast
- Salmon
- Cheese
- Avocado
- Raspberries
- Cauliflower
- Whole Grain Bread