Don't Eliminate This Fat From Your Diet - Why Omega-3 Is Essential For Healthy Skin, Hair And Nail

Youve probably seen news reports about good fats and why not all fats should be avoided, even by those who are trying to lose weight. In recent years, a growing body of research indicates that some fats, especially the essential fatty acids omega-3 and omega-6, can be helpful in treating a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis. Fatty acids are the building blocks for the production of postaglandins, powerful hormone-like substances which regulate inflammatory and allergic responses and play a role in keeping our skin supple and moist, and our hair and nails healthy.

Fatty acids omega-3 and omega-6 are termed essential fatty acids (EFAs) because they required by the human body but cannot be manufactured by it. These essential fatty acids must be obtained through foods we eat or by consuming EFA supplements.

Research suggests that omega-3s may be better-absorbed from food sources than from EFA supplements. Researchers believe that omega-3s may be better absorbed from fish sources because fish contains omega-3s in triglyceride form, while almost all commercially-refined fish oil contains omega-3s in the ester form. Once consumed, however, omega-3s are converted by the body from triglyceride to ester forms as needed. (Source: Lipids. 2006 Dec;41(12):1109-14). Two weekly servings of a non-fried, omega-3-rich fish source (for example, Pacific salmon) can boost your blood levels of omega-3s.

Modern food processing takes away many dietary sources of EFAs, such that an estimated 99% of people in the United States do not consume the recommended amounts of EFAs. Its not easy to recognize the symptoms of EFA deficiency, which can be subtle and mistaken for other nutrient deficiencies or illnesses. Omega-3 fatty acid deficiency may commonly appear as fatigue, dry or itchy skin, brittle hair and nails, constipation, an inability to concentrate, or joint pain or depression.

Foods rich in omega 3 include oily cold water fish such as salmon, mackerel, herring, albacore tuna, anchovies, sardines, halibut, shrimp, snapper and scallops. Eggs are also good sources of EFAs, although high in cholesterol. If you enjoy salads, you can use flax seed oil (an omega-3 oil) and olive oil (omega-6 oil) as a tasty and very healthful salad dressing. Avocados are a rich source of omega-9 fatty acids, also present (in lesser amounts) in olive oil.

Fortunately for vegetarians, there are plentiful omega-3 plant sources, as well. Very good non-animal sources of omega-3s include cauliflower, cabbage, cloves and mustard seeds. Soybeans, tofu, and dark green leafy vegetables (kale, spinach, mustard greens, collard greens, and Brussels sprouts) are also good sources. Other good vegetable sources include flaxseed (linseeds), hemp seeds, sunflower seeds, walnuts, pumpkin seeds and wheat germ. Soya beans, grape seed oil, pine nuts, pistachio nuts, sesame seeds and pumpkin seeds are also abundant sources of omega-6. A convenient way to supplement your diet is to consume one to two tablespoons of flax seed oil, an omega-3 oil, each day. You can easily add flaxseed oil to your breakfast cereal, or add it to soups, or your smoothie or to a salad. Consuming enough essential fatty acids will provide your body with the necessary healthy fats, to help keep your skin clear, moist and beautiful.