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Five Fish Full of Omega 3 for Skin Health

by Cindy Gray

Genes play a part when it comes to healthy skin, but lifestyle habits like a nutritious diet also make a big difference.  Wholesome foods offer the best anti-aging skin care by diminishing lines and wrinkles and enhancing the complexion.  Omega 3 fatty acids like eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) found in certain types of oily fish offer a number of skin-boosting benefits including reducing sensitivity to UV rays, preventing inflammation, keeping pores clear, and helping skin retain moisture.  Five fish in particular are full of omega 3 for skin health and offer a number of additional health benefits. 

Discover five fish that are chock full of omega 3 for skin health

1.  Wild Alaskan Salmon

Types of wild Alaskan (or Pacific) salmon include red, king, pink, silver, and dog salmon.  In addition to offering an abundance of omega 3 fatty acids, all types of Pacific salmon make a high-quality source of protein, vitamin B12, and minerals like potassium and selenium.

2.  Anchovies

Found in the Atlantic, Pacific, and Indian oceans, anchovies are small oily fish packed with essential fatty acids.  In addition, anchovies contain vitamin E and selenium, both of which promote skin health.  Anchovies also offer a rich source of vitamin A, which is important to vision, reproduction, cell division, and healthy bones.

Related: Can Omegas and Vitamin D Help Prevent Alzheimers?

3.  Mackerel

The most common types of mackerel include Atlantic, cero, king, and Spanish mackerel.  A deep water fish found in the Mediterranean, Atlantic, and Pacific oceans, it is also called lacento or maccarello.  While mackerel offers benefits to the skin, it is most famous for promotion of good heart health and purifying the blood.  A rich source of protein, mackerel also contains important minerals like calcium, magnesium, phosphorous, potassium, and selenium.

4.  Halibut

Considered a lean fish, halibut does contain some omega 3 for skin.  What's more, it is low in fat and calories and makes a high-quality source of protein.  Halibut contains important B vitamins including B6, B12, and folic acid, which help to curb homocysteine levels and prevent inflammation.  Magnesium found in halibut helps boost blood flow, which keeps the whole body ─ including the skin ─ supplied with nutrients and oxygen.

5.  Rainbow trout

While it is one of the healthiest fish to eat, farmed rainbow trout is a better option than wild lake trout because ponds are protected from environmental contaminants.  One 3-ounce serving contains roughly 981 mg of EPA and DHA plus 21 grams of protein making it one of the best anti-aging skin care options available.  In addition to offering cardiovascular benefits, essential fatty acids may also help prevent neurological conditions like Alzheimer's disease, bipolar disorder, dementia, and depression.

Additional Lifestyle Habits for Healthy Skin

People looking to enhance skin health may want to consider a few more healthy habits:

  • Don't smoke
  • Limit daily consumption of alcohol to one drink for women and two drinks for men
  • Drink at least 64 oz. of pure water each day

Use organic sunscreen whether sunny or cloudy

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