By Introduction
When searching for foods that are beneficial for your skin, people tend to want one thing-a way to have a fresher, less stressed-out and healthier-looking complexion without having to go through numerous trends or products that are constantly changing. The fact is, good skin generally begins in the kitchen with omega 3 fatty acids, which can provide help with overall body function as well as support the barrier function and inflammation response of the skin.
Omega 3 fatty acids in and of themselves should not be seen as a magic bullet for skin conditions as there are many factors that can affect someone’s skin (i.e. sleep, stress, hydration, hormones, dietary habits). However, if you are creating an overall skin-healthy diet that provides natural foods for clear skin, then omega-3 fatty acids should definitely be included. Support for a number of inflammatory skin conditions like acne and eczema through omega 3’s has been found in previous studies, but it is still an evolving area of research.
Why omega-3 fats are important for healthy skin
There are three kinds of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While the majority of EPA and DHA can be found in fish; ALA is mainly from plants, and the body does not convert ALA into EPA or DHA efficiently. Therefore, the presence of both seafood and plant sources combined in your diet is important for optimal skin health.
In terms of skin health, omega-3 fatty acids are interesting because they could potentially reduce inflammation and strengthen the skin barrier. This is important if your skin is dry, irritated, or is reactive to external stimuli. Multiple reviews have been published showing evidence that omega-3’s contribute to improved skin health for those with acne, psoriasis and atopic dermatitis; although the strength of the studies differ from one skin condition to another.
12 Omega-3 Foods That Support Clearer, Healthier Skin
1. Salmon (One of the Most Well-Known Sources of Omega-3)
Salmon is one of, if not the, most popular sources of omega-3 foods, and for that reason alone, it is worth mentioning here. Salmon has a high content of eicosapentaenoic acid (EPA) and DHA (two specific types of omega-3 fatty acids) and thus provides some of the best support for combating inflammation in the body. Furthermore, for many people, salmon is the best “starter” food for transitioning to a skin-friendly diet, as it is broadly available, simple to prepare, and pairs very well with vegetables, grains, and salads.
A great way to keep skin friendly foods as part of your regular diet is to develop a simple rule: make baked salmon with lemon, herbs, and roasted vegetables a staple part of your dinner menu!
2. Mackerel
Mackerel is another fish that provides an excellent source of omega-3 fatty acids, and it can help provide you with variety while still adhering to the practical healthy foods for your skin regimen. Mackerel can be grilled, baked, or added to grain bowls, and for those who prefer a rich, flavorful fish, a small serving size will provide an ample amount of omega-3 fatty acids.
In combination with leafy greens, avocado, or quinoa, a salad made with mackerel can be very satisfying, which is important to consider if you are trying to develop new habits.
3. Herring
Herring is a great source of omega-3 fatty acids and is one of the classic fish recommended for skin health and heart healthy diets. It provides EPA and DHA, and is great for simple meal ideas such as tossing them on toast, mixing them in salads, or using them as a topping for potatoes with herbs. People looking to eat the best foods for glowing skin, without having to take supplements, will benefit from using herring.
Because herring gives you both protein and healthy fats all in one foods source, the combination of both can make your meals fill you up, helping you stick to your skin healthy eating plan.
4. Sardines
Sardines are small in size and very inexpensive; how can something so small possibly have that type of nutrition? Small in size but packed full of omega-3s; therefore, sardines provide a concentrated source of omega-3s; they also tend to cost much less than most larger types of fish. For those who are looking to eat foods for clear skin naturally, sardines are an economical way to go.
You can use sardines on whole grain toast with tomatoes and olive oil, or add sardines to salads. The point is to get omega-3-rich foods into your week in a way that is real.
5. Trout
Rainbow trout is one of the top-ranked seafood when it comes to omega 3 rankings. Rainbow trout is very mild in flavor, so if someone is looking for a fish that doesn’t have a very strong “fishy” flavor, rainbow trout is a good option.
As far as foods that are good for skin, rainbow trout is a great compromise; it is high in omega 3s, easy to prepare, and is versatile enough to be used for weeknight meals. Therefore, when a person is looking to develop a healthy skin diet, including foods such as rainbow trout can help make healthy eating feel more like a normal part of their everyday lives.
6. Anchovies
Although anchovies are very small, they contain a lot of omega 3s! Anchovies are particularly beneficial if you want to add nutrition without drastically altering the texture of the dish. For example, if you’re using anchovies in spaghetti sauce, salad dressing, or Mediterranean-style dishes, the anchovies can give your food a more robust flavor and add healthy fats.
Many people overlook anchovies because of how tiny they are. However, anchovies are a great way of supporting a list of foods that promote healthy skin, and they can be added to your foods in small portions, which will help you ease into eating seafood gradually.
7. Oysters
Oysters are frequently lauded for their high zinc content, but they are also one of the many seafood choices that belong on a list primarily dedicated to omega 3s. In fact, they are listed as part of the same class of fish and shellfish as fatty fish based on their ability to contribute to a healthy diet.
From a skin health standpoint, oysters are a particularly interesting food because they offer a trifecta of protein, minerals and healthy fats all in one food source, which makes them a great option to use occasionally to enhance the quality of your meals without making them “diet” meals.
8. Flaxseeds
Flax seeds are among the easiest sources of plant-based omega 3s to incorporate into your everyday meals. They contain ALA, which is the plant-based form of omega 3s, and can be added to foods such as oatmeal, yogurt, smoothies, or salads.
For individuals that do not consume fish, flax seeds are a good foundational food to integrate into a routine of eating for clear skin naturally. Ground flax seed is the best form of this food because it is easy to incorporate into any type of food and is also the most bioavailable (i.e. used by the body) of the two forms (whole or ground).
9. Chia Seeds
Chia seeds are also a fantastic source of ALA, plus they are very easy to add to many foods. Chia seeds can be added to puddings, smoothies, overnight oats, and baked goods making them one of the easiest healthy additions you can make to your meals.
If you’re looking for something that has a modern yet practical feel, then chia seeds are a great option! Not only do chia seeds create a skin healthy diet plan that is easy to stick with, the process is simple (stir, soak, sprinkle).
10. Walnuts
Walnuts are one of the best nuts for omega 3 intake and make an easy snack. You can add walnuts to salads, yogurt bowls, or oatmeal. They also are great for being able to take with you on the go compared to the many “superfood” claims out there.
Walnuts are particularly helpful if you are trying to create a pattern of healthy foods for your skin without having to think about every meal you eat. A handful of walnuts as an afternoon snack makes it very easy to increase beneficial fat intake and to have a diet that works great for the health of your skin.
11. Flaxseed Oil
Flaxseed provides an easy way to incorporate ALA into your diet (the plant source of Omega 3’s), as it is a concentrated omega 3 plant source. It is best to use flaxseed oil cold, instead of for high heat cooking (i.e., incorporate it in salad dressings, drizzle over food at the table or finish your food).
If you are looking for a more robust plant based option on your list, flaxseed oil can help with that as a healthy fat source. It is important to note that whole-food habits are also very important; flaxseed oil can be thought of as an ingredient to other foods, not as a stand-alone food.
12. Soybean Oil
Soybean Oil is another source of Omega 3. The primary Omega 3 found in soybeans is ALA. Soybean oil is found in lots of everyday foods as well as in many packaged products. While it does not have the “wow” factor of salmon, it can still help meet your daily Omega 3 needs as long as you are eating a well-balanced diet.
The best way to approach your health is typically to start off with whole foods and then be mindful about how much you use oils. With regards to good skin, soybean oil can serve as a small piece to the good diet for good skin, but should not be viewed as the sole reason to seek an improved diet.
Final Thoughts
To promote healthier skin through food, your best initial choice should come from among omega 3’s. If eating animal sources; these include: salmon, mackerel, herring, sardines, trout and anchovies will supply the most potent amounts of both EPA and DHA.
Vegetarian sources of omega 3’s are good as well; to get omega 3’s from plant sources you can eat flax seeds, chia seeds, walnuts, flax seed oil or soybean oil. However, best results will come when you maintain the consistency with which you choose healthy foods to provide for healthy skin. To build a great “diet” that works for healthy skin, concentrate on whole food sources of nutrition, make eating pleasurable and allow time for your developing habits to build. This way you will create a long lasting “skin boosting” food plan—rather than just riding the latest fad.