Omega 3 Among the nutrients that are abundant in foods such as nuts, seafood, fatty fish and some vegetable oils. It is divided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Omega 3 health benefits
Omega-3 fats are known for their powerful health benefits, including their ability to fight depression, reduce inflammation, and reduce symptoms of heart disease. Moreover, a lesser known benefit of this wonderful nutrient is that it may benefit the skin and hair. Here are 6 benefits of omega-3s for skin and hair, according to research studies.
1. Protects the skin from sun damage
Omega-3 protects the skin from the sun’s harmful UVA and UVB rays. Studies have shown that an omega-3 supplement containing DHA and EPA — the two long-chain omega-3 fats — reduces the skin’s sensitivity to UV rays.
In one small study, participants were divided into two groups, one in which the participants took a certain number of grams of omega-3; The second group did not consume omega-3s. The result was that participants who consumed 4 grams of EPA for 3 months had an increased resistance to sunburn by 136%, while no significant changes were observed in the placebo group.
In another study, participants who applied sardine oil rich in EPA and DHA to their skin were exposed to ultraviolet (UVB) rays, and the result was 25% less red than the control group. However, other types of omega-3 fatty acids do not have the same effect.
There is also some evidence that Omega 3 It may also reduce the severity of symptoms of some photosensitivity disorders, including the rash or fluid-filled blisters that appear after exposure to ultraviolet light. However, there are few studies on this topic, and therefore more research is needed to reach 100% reliable and definitive conclusions.
Omega-3 may increase the skin’s resistance to sunburn, and it may reduce the intensity of skin redness after exposure to ultraviolet rays, as well as relieve symptoms of some photosensitivity disorders. However, more research is needed in this regard.
2. Reduce acne
A diet rich in omega-3s may help prevent or reduce acne breakouts. Omega-3s have been shown to reduce inflammation, and new evidence suggests that acne may be caused by inflammation. Thus, omega-3 fats may indirectly fight acne.
Some studies have also indicated a reduction in acne lesions when participants took omega-3s, either as a supplement or in combination with other nutrients. Omega-3 supplements also appear to reduce the side effects of isotretinoin — a medication commonly used to treat severe acne.
However, a few studies have observed the effects of taking omega-3s alone — rather than taking them with other food compounds — and these effects appear to vary among individuals. Hence, more research is needed in this context.
that Vitamin Omega 3 Taken either alone or with other nutritional supplements, it may help prevent acne breakouts or reduce its severity. However, more research is needed to confirm these effects.
3. Omega 3 protects against dry skin, redness or itching
Omega-3 fats moisturize the skin and fight redness, dryness or itching caused by skin disorders such as atopic dermatitis and psoriasis. This is because omega-3s seem to improve the skin’s moisture retention and keep skin irritants away.
In one small study, women who consumed about half a teaspoon of omega-3-rich oil daily had a 39% increase in skin hydration after 12 weeks of use. Their skin was also less rough and sensitive than that of the other research group.
High intake of omega-3s has also been linked to a lower risk of developing atopic dermatitis in infants and improved symptoms of psoriasis in adults. However, some other studies have not been able to confirm these results. This is because the doses and methods used may partly differ between studies, which leads to conflicting results. Thus, more research is still needed before strong conclusions can be drawn.
Omega-3 fats help moisturize the skin and protect it from irritants and skin disorders such as atopic dermatitis and psoriasis. However, more studies are needed to confirm these effects.
Other benefits of omega 3 for skin and hair
Omega-3s also provide additional benefits. Among the most notable are:
- They help accelerate wound healing: Animal research indicates that omega-3s taken intravenously or applied topically to the skin may speed wound healing, but human research is needed to confirm the appropriateness of this finding in humans.
- Reduces the risk of skin cancer: Diets rich in omega-3 prevent the growth of tumors in animals. However, human research studies are needed to confirm this.
- Promotes hair growth and reduces hair loss: Animal studies indicate that promoting hair growth may be one of the Benefits of omega 3 pills for hair . However, more studies are needed on the effects of omega-3s on hair growth and hair loss in humans.
It’s worth noting that only a small number of studies have looked at these benefits in humans. In addition, these studies often used multiple nutritional supplements simultaneously, which makes it difficult to confirm that these effects are due to taking only omega-3s without the other supplements. Thus, more studies are needed on omega-3 fats alone.
Omega-3s speed up wound healing, promote hair growth, reduce hair loss, and even reduce the risk of skin cancer. However, more studies are needed to confirm these benefits.
In the end
Omega-3s are healthy fats found in fish, seafood, and plant foods such as walnuts, flaxseeds, hemp seeds and chia seeds. In addition to their powerful health benefits, these fats may benefit your hair and skin. Although research is limited in this regard, it boosts your skin’s resistance to sunburn, reduces acne, and protects against dry, red and itchy skin.
These healthy fats are an easy and worthy addition to your diet, as they benefit not only hair and skin but overall health as well.
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• ncbi https://www.ncbi.nlm.nih.gov/pubmed/25573272
• nccih https://nccih.nih.gov/health/omega3/introduction.htm