Omega 3 fatty acids—ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid)—are often touted for their many benefits, including lowering blood pressure and cholesterol, reducing inflammation, preventing depression, and improving skin health. They are great for the skin because they protect it from the sun, reduce inflammation and the appearance of fine lines, and keep your skin hydrated.
Here are just a few of our favorite food sources of this essential fatty acid:
- Salmon: Oily, fatty fish are one of the best sources of Omega 3s, and salmon’s at the top of the list, preferably wild Alaskan salmon. Add this—or Artic char, mackerel, sardines, halibut, oysters—into frequent meal rotation.
- Cod liver oil: Your mom was onto something when she forced you to swallow a spoonful of this potent oil. Taken as an oil or in a capsule, cod liver oil also contains skin-saving vitamins A & D.
- Flax seed: A rockstar when it comes to the Omega 3 fatty acid ALA, flaxseed is six times richer in Omega 3 fatty acids than most fish oils! Add flaxseed oil to your smoothies or salad dressing, and try sprinkling flaxseeds on your yogurt or oatmeal.
- Walnuts: After flaxseed and chia seeds, walnuts are the best nut in terms of essential fatty acids, which translate into hydrated skin and shiny hair.
- Spinach: Whether fresh, frozen or canned, spinach is a powerhouse when it comes to Omega 3s. Arugula, broccoli, cauliflower, pinto beans and kidney beans are also great vegetarian sources of Omega 3s.
Suddenly, we’re craving salmon with a spinach salad studded with walnuts and dressed with flaxseed oil… We digress. The point is, there are loads of foods with high levels of Omega 3s. Seek out your favorites and incorporate them into your diet for glowing, hydrated skin.