- Omega 3 are essential fatty acids useful, among other things, for ensure the functional and structural integrity of the skin and hair: lipids, in fact, allow the growth of skin, nail and hair cells (keratinocytes) making the nails and hair more robust and the skin more hydrated, healthier and younger.
Omega-3 fatty acids also allow you to combat dry skin and hair loss. Let's see why Omega 3s are important for the beauty of skin and hair and what they are foods that contain them to a greater extent.
Omega-3 fatty acids for skin and hair
Omega-3s are long-chain essential fatty acids that are part of the composition of cell membranes. These fatty acids contribute to formation of the hydro-lipidic acid film of the epidermis over the entire skin surface, including the scalp.
A Omega-3 deficiency it can cause increased water loss of the epidermis, causing dry skin, dandruff on the scalp and dermatitis and brittleness of the hair and nails.
Regular intake of Omega 3 fatty acids helps improve skin and hair health. In particular, Omega 3s are useful for having greater elasticity of the skin and better hydration of the skin and scalp thus avoiding skin dryness, dandruff and dermatitis, including psoriasis.
By regularly taking Omega 3s through your diet, you will therefore have softer, more hydrated and more toned skin.
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Plant food sources of omega-3s
There are many plant sources of Omega-3 fatty acids: in addition to blue fish, in fact, omega-3s are also present in significant quantities in nights and in general dried fruit, in some legumes, seeds and linseed oil, hemp oil, chia seeds and green leafy vegetables.
I Chia seeds, in particular, contain a high amount of Omega-3, greater than flax seeds and salmon, one of the foods richest in fatty acids: it seems that six grams a day of chia seeds are able to provide the daily amount necessary of Omega 3 to the organism.
Chia seeds are the seeds of a particular variety of sage, the Sage, and can be found on sale in shops specializing in the sale of natural and organic products.
Chia seeds are taken raw in many savory dishes: they can in fact be added to salads, vegetable soups, soups and first courses of cereals and legumes. Chia seeds can also be added to smoothies, fruit salads or desserts.
For l'Linseed oil, on the other hand, experts suggest taking two teaspoons a day to meet your needs alpha-linolenic acid; alternatively it is possible to add 20 grams (about six teaspoons) of ground flax seeds to soups or salads or other savory dishes to obtain the same amount of Omega 3.
Walnuts are also rich in Omega-3 fatty acids: 12 walnuts contain the recommended daily allowance.
The ideal would be to divide the recommended daily rations into two portions and alternate the sources of Omega 3 from day to day.
Omega 3 in linseed oil