The skin is the largest organ of the body, with an important protective barrier function, acting as a barrier against pathogens, chemicals, and physical factors that could cause damage to our organs.
Some people have more vulnerable skin, becoming more susceptible to the development of atopic dermatitis, psoriasis, eczema, and many other affections.
Inflammation is one of the aspects involved in these diseases.
Nature offers us one of the best and most potent anti-inflammatory agents: Omega-3.
Omega 3 What Is It?
Omega-3s are special fats that belong to the family of essential fatty acids. They are said to be “essential” because they are necessary for the proper functioning of our body, but since we cannot produce them in sufficient quantities, we must find them in our diet.
It has three types of fatty acids (ALA, EPA, and DHA) called essential because the body cannot produce them. When the cell membranes are full of these acids, the cell functions much better.
HA and EPA are mostly found in animal foods and algae, while ALA is mostly found in plants.
The Benefits of Omega 3
Essential to the body, omega 3 has many benefits that are particularly effective in protecting the cardiovascular system, preventing retinal and cerebral degeneration, and promoting blood circulation as well as anti-inflammatory action.
Healthy Heart Thanks to Omega 3
Omega 3s are particularly well known for their benefits to the heart and arteries. They considerably reduce the risk of cardiovascular disease and lower the level of triglycerides in the blood.
They also have a beneficial effect on blood fluidity, regulate blood pressure, and ensure good cholesterol in the body.
Omega 3 Against Depression
Omega 3s have an impact on our emotional balance and help limit depression. People who have a diet rich in omega 3 are less affected by short-term depression.
Omega is essential to the fluidity of the membranes of neurons.
EPA and DHA prevent neurodegenerative diseases such as Alzheimer’s; however, this is not a question of treatment against the disease but rather prevention by ensuring that we have sufficient daily intakes of omega 3.
Omega 3, an Anti-Inflammatory Action
Omega 3s have anti-inflammatory properties and limit the appearance of allergies in children. Most of us have a disproportionate intake of omega 3 and omega 6, which increases the risk of allergies and skin diseases such as psoriasis.
Additional intakes in omega 3 allow to reduce this disproportion and decrease the risk of allergy.
Omega 3 and Psoriasis, Is There a Connection?
Omega-3 fatty acids reduce inflammation, which helps to alleviate psoriasis symptoms. They lubricate the body’s cells until they reach the bloodstream.
This lubrication has the potential to repair cells that are in desperate need of it, such as brain cells and cells in your joints. This lubrication has the added benefit of reducing inflammation.
Omega-3 supplementation in individuals with psoriasis showed a notable improvement in the severity of the condition and skin effect.
Omega 3 Rich Foods
Omega 3 is easily found in fish, but its highest concentration is found in the fish skin, which should not get removed. To ensure enough omega 3 intake, it mustn’t be cooked at high temperatures or fried.
Foods such as butter, milk, eggs(careful with these), and slices of bread can be found in omega-3 enriched versions and are a good way to increase the consumption of this anti-inflammatory nutrient.
The quality and quantity of omega 3 in these foods are still low. It is important to maintain the consumption of foods naturally rich in this nutrient, such as salmon, sardines, tuna, flaxseed, and chia, which should consume at least twice a week.
Omega-3 supplements in capsules are also available and should preferably be taken as directed by a nutritionist or physician.
Here are the amounts and types of omega-3s in one serving of the following foods:
|FOOD||AMOUNT OF OMEGA 3||TYPE OF OMEGA 3|
|Salmon||4.0 grams||EPA and DHA|
|Mackerel||3.0 grams||EPA and DHA|
|Sardines||2.2 grams||EPA and DHA|
|Anchovies||1.0 grams||EPA and DHA|
|Chia seeds||4.9 grams||ALA|
Are There Any Undesirable Effects From Omega 3 Supplementation?
There are no noticeable side effects from taking omega 3. The main negative point is the fishy aftertaste that is often present in fish oil capsules.
To overcome this, the best thing to do is to take omega 3 supplements before a meal so that they are absorbed into the food or to choose omega 3 of vegetable origin.
Omega-3 supplements containing EPA and DHA, according to the Food and Drug Administration (FDA), are safe if doses do not exceed 3,000 mg per day.
These cautions are in place for several reasons. Omega-3s can cause blood thinning or excessive bleeding in some people.
Another reason is due to vitamin A. This vitamin can be toxic in high amounts, and some omega-3 supplements, such as cod liver oil, are high in it.
The risk of taking more than 3,000 mg of omega-3s has never been shown to have any additional benefits, so it’s not worth it.
Omega-3s should be avoided if you have any fish allergies. Excessive dosing of fish-based omega-3s may increase the concentration of toxins (mercury) in the body.
The positive effects of omega 3 on psoriasis are beyond questioning, and its intake will not only help during a flare but help prevent it.
The amount of omega-3, a person, requires is determined by their age, gender, and overall health.
To get enough EPA and DHA, people can eat oily fish twice a week and include plant-based sources of ALA in their diet.
Unless otherwise advised by a medical professional, people should not consume more than 3 g of omega-3 per day, according to health sources.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2012.2815 https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1 https://health.gov/sites/default/files/2020-01/DietaryGuidelines2010.pdf