Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Healthy fats for skin radiance & glow

  Your skin reflects the general inner-health status and aging. Vitamins, carotenoids, tocopherols, flavonoids and various other compounds have significant role in maintaining the beauty and health of your skin. In addition to energy storage, lipids serve as major components of cell membranes, surround and protect organs, provide insulation to aid in temperature regulation, and regulate many other functions in the body.

  Cell growth & building up require lipids or fats.  Essential fatty acids have crucial role in maintaining skin and hair health. Essential fatty acids [EFA] are lipids that are not synthesized by the body and hence must be obtained from the diet. These fatty acids are involved in many biological processes of the body.

There are two families of EFA, omega-3 and omega-6. These are good healthy fats for body in moderate amounts.

Omega-6 (n-6) and omega-3 (n-3) polyunsaturated fatty acids (PUFAs) play a critical role in normal skin function and appearance.

 Omega -6 and omega-3 fatty acids:

 Linoleic Acid is the parent compound of the omega 6 fatty acids.

 α-linolenic acid (ALA) is the parent compound of  omega 3 fatty acids. From these two parent compounds, the body synthesizes longer chain derivatives that also have important functions in the health of skin.

Dietary supplementation with certain omega-6 fatty acids alleviates symptoms associated with skin sensitivity and inflammatory skin disorders.

Sources of healthy fat:

·       Nuts

·       Fish, Such as Salmon and Tuna

·       Vegetable Oils

·       Seeds

Green leafy vegetables, both fresh and saltwater fish, fish oil and red brown algae. Cod liver oils are rich source of omega 3 fatty acids.

Fish such as sardine, tuna, salmon, mackerel, oysters and shrimp are excellent sources of omega 3 fatty acids.

For vegans, omega 3 fatty acids can be obtained from chia seeds, sea weed, algae, hemp seeds, flax seeds, walnuts, wheat gems, soya bean oil, kidney beans etc.

Omega 6 fatty acids 

The omega-6 fatty acids have a particular role in structural integrity and barrier function of the skin.

Omega 6 fatty acids include:

·       Linoleic acid [LA]

·       Gamma-linolenic acid

·       Dihomo-gamma-linolenic acid

·       Arachidonic acid

Sources of omega 6 fatty acids: 

 It is found in meat, eggs and dairy products. It is abundant in safflower, sunflower and corn; present in medium quantities in soybean, sesame and almonds and in small quantities in canola, peanut and olive oils. Lenoleic acid [LA] is abundant in the diets of most people. Its intake has been doubled during the past 100 years due to increased use of corn and safflower oils.

How do omega fatty acids help your skin health?

Both omega-6 and omega-3 fatty acids help produce potent signaling molecules, called eicosanoids, which influence the inflammatory response in skin.

 Topical application as well as oral supplementation is effective ways of delivering essential fatty acids to the skin and body. Consuming oils rich in omega [ n-6 and n-3] fatty acids can alter the fatty acid composition and eicosanoid content of the epidermis of skin.

It can also reduce UV-rays of sun induced skin damage, extrinsic signs of skin aging, and inflammatory skin responses.

Caution

Diets too high in omega 6 fatty acids and too low in Omega-3 fatty acids may lead to chronic inflammation, hypertension and blood clotting tendency that in turn may increase the risk of heart attack and stroke.

It is recommended that always maintain a balance of both omega3 and omega 6 fatty acids in your diet to avoid unnecessary occurrence of chronic inflammation.

Western diet is rich in omega 6 fatty acids but deficient in omega 3 fatty acids. Hence supplementation of omega 3 fatty acids or deliberate dietary inclusion of omega 3 fatty acids is recommended.

Other roles of omega 3 fatty acids:

Omega-3 fatty acids, especially those derived from marine sources, may be a useful tool for the primary and secondary prevention of cardiovascular diseases, heart attacks, strokes and arterial blood clots in any part of the body.

DHA is required in high concentrations for neuronal functioning and visual acuity.

The depletion of DHA levels to sub-optimal concentrations in the brain due to insufficient dietary intake of omega 3 fatty acids has been found to result in cognitive deficits (impaired memory, understanding and learning abilities]. 

Omega 3 fatty acid deficiency is associated with depression, bipolar disorders, learning disabilities and attention deficit hyperactivity disorder [ADHD].

References

1.    https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids#overview

2.    https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

3.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/#:~:text=The%20term%20essential%20fatty%20acids,6%20(%CF%89%2D6) .

4.     https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/essential-fatty-acid

5.     https://www.sciencedirect.com/science/article/pii/B978012378612800250X

6.     https://www.sciencedirect.com/science/article/pii/B9780123749277000042