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In recent decade, omega-3-fatty acids, which mainly come from fish, are
well known to be an essential nutrient that would benefits our health.
The role of omega-3 fatty acids in health and nutrition is paramount.
Fish can provide 3 essential omega-3 fatty acids including alpha-linolenic
acid (ALA), eicosapentaenoic acid (EPA) and, docosahexaenoic acid (DHA).
They are essential building blocks of our nerve cells, retina, cell membranes,
and hormones. In addition, many studies showed that omega-3 fatty acids
can reduce blood triglycerides, prevent plaque accumulation and blood
clots in the arteries, and dilate blood vessels; thus reducing the risk
of heart disease.
Besides preventing heart disease, new studies found that inadequate intake
of omega-3 fatty acids can lead to dry skin, eczema, dermatitis and premature
wrinkling. Therefore, adequate intake of omega-3 fatty acids might improve
and maintain smoothness and radiance of your skin.
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| Why our skin condition worsens
when we ages? |
Free radicals, which are present everywhere,
attack our cell membrane (this is called oxidation) resulting in the production
of toxic
inflammatory chemicals. These chemicals trigger the inflammation response
of skin cells. The inflammatory response set off the body to produce other
chemicals which digest collagen. Once collagen is digested, micro-scars resulted;
then wrinkle developed. |
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| How can we slow skin aging
from our diet? |
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Consuming more antioxidants would be a good way to prevent skin cells
oxidation. Some recognized antioxidants include Vitamin C, E, and beta-carotene.
Beside antioxidants, process of skin aging can also be slowed down by
reducing the inflammatory response of our body.
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| So, why can fish
consumption enhance skin beauty? |
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Besides protecting our heart, omega-3 essential fatty acids from consuming
fish can lessen the inflammatory response elicited by the toxic inflammatory
chemicals by stimulating the body to produce some anti-inflammatory chemicals.
The reduced inflammatory response thus prevents collagen breakdown resulting
in the maintenance of the integrity of the skin texture.
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| How much omega-3
fatty acids do we need? |
According to the Dietary Reference Intakes (DRI's), adult men and
women need 1.6g and 1.1 g of omega-3 fatty acids everyday, respectively.
The American Heart Association also recommends that the general public
should consume fish at least twice a week.
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Which fish has
the richest source of omega-3-fatty acids?
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| Omega-3 fatty acids content
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Fish Choices |
| High |
Salmon, mackerel, herring, sardines,
bluefin tuna, and trout. |
| Medium |
Halibut, mullet, swordfish, and
yellowfin tuna. |
| Low |
Cod, rockfish, flounder, sole, grouper,
red snapper, lingcod, sea bass. |
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| What happened if
I am a vegetarian who doesn't eat fish? |
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Flaxseed oil has the richest plant source omega-3 fatty acids. It can be
used as a supplement for vegetarians. Flaxseed oil is usually sold as supplement capsules at present; however, please consult dietitian before taking any over-counter nutrition supplements to prevent risks of side effects. |
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