Omega 3, Omega 6 and Omega 9 are all essential dietary fats. All of them are renowned for their powerful health benefits, are believed to smooth skin and increase its moisture levels. They regulate the skin’s oil production, improve balanced hydration and also minimise signs of ageing. However, it is quite important to have the right balance among them.
Let’s have a look at each one of them in detail.
What are Omega 3, Omega 6 and Omega 9?
Omega-3 fatty acids are among the nutrients you get from food that help build and maintain a healthy body. They are key to the structure of every cell wall you have. Hence, they fall under the category of “essential fats”meaning, you have to get them from your diet.
Just like Omega-3s, Omega-6 fatty acids are polyunsaturated fatty acids. You need to obtain them too from your diet. They mainly give you energy to kick start your day. It also plays a key role in maintaining a good immune system.
Omega 9 is produced by the body on its own, hence you need not to follow a specific diet for the same.
Benefits of Omega 3, 6 and 9
Omega 3 is a perfect fatty acid that protects our skin against the UV rays of the sun. Studies have shown that taking Omega supplements may reduce the skin’s sensitivity to UV rays. It is also shown that people who apply Omega+ cream to their skin after sun’s exposure experience less skin redness and also alleviate the symptoms of certain photosensitivity disorders.
A diet rich in Omega fatty acids also helps reduce or prevent acne. Adding to it, they are also helpful in reducing skin inflammation. Omega supplements are also known to reduce the side effects of Isotretinoin, which is a drug to treat severe acne. Omega 3 moisturises your skin and treats any kind of redness, dryness or itchiness on your skin. It improves skin barrier functions, seals in moisture and keeps out irritants.
Omega-3 fatty acids are also essential to accelerate wound healing, boost hair growth, reduce hair loss and even lower your risk of getting skin cancer.
Food rich in Omega 3
Oily fish is the best source of Omega-3. Other sources include chia seeds, flax seeds, walnuts and salmon.
Food rich in Omega 6
For Omega 6, refined vegetable oils and foods cooked in vegetable oils are quite rich when it comes to essential nutrients. Even nuts and seeds contain a good amount of Omega-6 fatty acids. Other food items rich in Omega 6 include sunflower seeds, almonds, cashew nuts, corn oil and soybean oil.
Food rich in Omega 9
Omega 9 fatty acids are common in nuts, seeds, avocado oil, peanut oil and almonds as well.
The best sources of Omega-3s are oily fish, whereas omega-6s and omega-9s are present in plant oils, nuts and seeds.
Omega 3s are healthy fats found in fish, seafood and plant foods like walnuts and flax seeds. In addition to their health benefits, Omega 3, 6 and 9 are quite efficient for nourishing your hair and moisturising your skin. They boost your skin’s resistance to sunburns, reduce acne and protect skin from drying out. All these good fats are quite worthy and healthy additions to your diet, as they benefit your overall health.