Essential fatty acids play a crucial role in achieving clear skin by helping to regulate hormone production and reduce inflammation. Specifically, these fatty acids aid in controlling the production of androgens, hormones that can surge during adolescence and contribute to excess sebum production, a primary cause of acne.
Key essential fatty acids to include in your daily diet are omega-3, omega-6, and omega-9. While omega-6 is often abundant in modern diets, ensuring adequate intake of omega-3 is particularly important.
A deficiency in essential fatty acids can manifest in various ways, including a weakened immune system, inflammatory disorders, poor skin health, skin eruptions that are slow to heal, increased sebum production leading to acne, and enlarged sebaceous glands.
Incorporating essential oils into your diet provides the necessary building blocks for healthy sebaceous gland function. These oils can be obtained from vegetable oils or from specific foods like nuts and seeds.
Excellent sources of omega-3 include flaxseed oil, avocados, sesame seeds, pumpkin seeds, walnuts, dark leafy green vegetables (such as spinach, mustard greens, and kale), wheat germ oil, salmon, sardines, and albacore tuna. Consider adding 1-4 tablespoons of flaxseed oil to your daily routine, incorporating it into cereal, soups, smoothies, or salads. Each tablespoon contains approximately 100 calories.
Omega-6 fatty acids can be found in flaxseed oil, flaxseeds, grapeseed oil, pistachio nuts, olives, olive oil, sunflower seeds, evening primrose oil, and pumpkin seeds. Aim for 2-3 tablespoons daily, incorporating olive oil and other oils into your salads alongside flaxseed oil.
Good sources of omega-9 include olive oil, avocados, cashews, almonds, olives, sesame oil, pecans, and pistachio nuts. Consuming around 1 1/2 tablespoons of olive oil per day can help meet your body’s omega-9 needs.
In addition to omega-3 and omega-6, supplementing with fish oil is beneficial. Fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are converted into prostaglandins. Prostaglandins are hormone-like substances derived from omega-3 and omega-6 oils that regulate cellular functions and help control androgen hormones, preventing excess sebum production.
While consuming essential fatty acids is important, supplementing with fish oil ensures adequate EPA and DHA levels for optimal prostaglandin production. Eating fatty fish like salmon, halibut, and mackerel twice a week can also boost your EPA and DHA intake.
Aim to include at least 20% of your daily caloric intake from healthy fats, such as omega oils and fish oil, to help regulate hormone activity and reduce acne inflammation.