To keep our body in its best shape, it is important to consume vital nutrients. Omega 3 is a group of essential fatty acids that are not readily found in the human body. They are healthy fats, which contain certain essential anti-oxidants. Since they can play a vital role in our metabolic activities, they are usually consumed through different food sources or via supplements. They are a kind of polyunsaturated fats, which are known to fight various diseases. Furthermore, they improve immunity, prevent inflammation, strengthen muscles, and provide other benefits to our body.
Various Types Of Omega 3 Acids
The three most important Omega 3 acids are ALA (alpha-linoleic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). Although ALA is a precursor to the other fatty acids, only 1 percent of it can be converted to DHA and EPA. Both, DHA and EPA can be obtained from marine oils (like fish oil or squid oil). On the other hand, flaxseed oil, berry oil, and hemp oil are some common sources of ALA.
Also Read: 21 Best Foods For Hair Growth
Omega 3 Benefits For Hair
- It improves the overall quality of our hair and makes them more lustrous.
- It prevents our scalp from turning flaky and itchy.
- It prevents dandruff and dry hair follicles.
- It encourages the production of essential oils on the scalp which strengthens our hair.
- Fish oil can reduce the falling of hair and regulate the hair regrowth cycle.
- By reducing inflammation, it helps us attain healthier skin and hair.
Omega 3 Benefits For Skin
To retain your youthful glow, the skin requires a certain amount of essential fatty acids. Omega 3 is useful in preventing wrinkles, fine lines, and sagging skin and can reduce dry, flaky skin. Additionally, Omega 3 helps with:
- Anti-oxidants – Omega 3 can be used to deliver a large supply of antioxidants that help prevent skin aging.
- Protection against the Sun – Omega 3 is used to stop harmful free radicals from attacking the skin cells.
- A shield against external factors – The skin is protected against external factors that can cause redness and sensitivity after the consumption of Omega 3.
- Fish oil is considered the holy grail of nutrients for the skin. It combats eczema, psoriasis, rosacea, and sunburn. It has also proven to reverse signs of skin aging. Symptoms such as age spots, wrinkles, and fine lines have been greatly reduced with the daily intake of fish oil.
How Is Omega 3 Used In Hair Treatment?
Our scalp loses hair on a daily basis while the follicles allow for the growth of new hair shafts. If the scalp becomes dry and flaked, it can inhibit the hair from growing. As a result, it leads to visible hair loss. With Omega 3’s anti-inflammatory properties, the scalp gets the right nutrients and controls the falling of hair.
Omega 3 supplements can also improve the hair regrowth cycle by keeping our scalp hydrated and in a healthy condition through the nourishment of the sebaceous glands.
How Is It Used In Skin Treatments?
There are plenty of skin care products that contain Omega 3 for filling age lines and banishing wrinkled skin. Omega 3 can help overcome dry, scaly skin without causing excessive sebum production. It should be noted that these products use plant derivative Omega 3 instead of fish oil.
Sources & Nutrition
Omega 3 can be found in a plethora of food items like fish, Walnuts, Flaxseeds, Chia seeds, Oil and more. Here are some common sources with their percentages of Omega 3 content.
- Perilla: 61%
- Chia seed: 58%
- Linseed: 55%
- Cowberry: 49%
- Purslane: 35%
- Hemp: 19%
- Linseed: 18.1%
- Hempseed: 8.7%
- Walnuts: 6.3%
- Sardines and Herrings: 2%
- Mackerel: 1.5%
- Salmon: 1.2%
- Halibut: 1.1%
- Tuna: 1.0%
- Swordfish: 0.97%
- Mussels: 0.95%
Daily Dosage Of Omega 3
The exact dosage depends on your body type and the lifestyle you follow. Ideally, you should consult a Doctor to know the suitable intake of Omega 3 for your body. The recommended daily range for EPA and DHA intake is between 250 mg to 1000 mg.
Side Effects Of Omega 3
According to experts, we should not consume more than 4000 mg of Omega 3 in a day. Crossing this amount can result in internal bleeding. Omega 3 should not be combined with a blood-thinning agent as it can cause further complications.
However, there are no major side effects related to hair or skin. Consume Omega 3 supplements on a regular basis only after getting approval from a doctor.
Incorporating Omega 3 fatty acids into your diet, either via supplements or various food sources, can give you the improvement in your hair and skin that you have been looking for. Consult your doctor to understand the ideal quantity of Omega 3 to consume for your body type.
What Is The Difference Between Omega 3 And Fish Oil?
Fish oil is a major source of the two common Omega 3 fatty acids (EPA and DHA). Omega 3 is a type of fatty acid, which is found in 3 forms mentioned above.
Are Fish Oil Capsules Good For Hair?
Yes. This is because fish oil consists of EPA and DHA that are beneficial for hair growth. Not only does Omega 3 benefits hair, it also helps our heart, brain, and eyes.
Does Fish Oil Help The Skin?
Yes, Omega 3 provides the essential nutrients required to maintain healthy skin.
When Is The Best Time To Take Fish Oil?
Fish oil is better absorbed if taken before a meal. The meal must also contain fat for the fish oil to absorb into the body.