Hair, Skin & Nails 4 MIN READ 81 VIEWS October 15, 2021

Omega 3 For Skin Benefits You Must Know

Omega 3 For Skin Benefits
Benefits of Omega 3 for skin
Benefits of omega 3, 6, and 9 for skin

Omega 3 fatty acids are essential nutrients. There are several benefits of omega 3, 6, 9 for skin, and these are required to take care of the functions in your heart, blood vessels, lungs, immune system and endocrine system

These are found in dietary supplements and it does not mean only fish. While many of us know omega 3 fats have health benefits, reduce depression, risk of heart diseases and lower inflammation, we have a quiet little knowledge about the uses of omega for skin

Let’s take a look at the foods with Omega 3:

  1. Salmon: It is a high source of protein as well as vitamin B, D and selenium. It is great for your heart, promotes a healthy brain, and the high content of omega 3 is good for skin. Sardines, oysters, etc. are also omega-rich fishes to include in your diet.
  2. Nuts and seeds: Omega 3 is good for skin, and some great sources of Omega 3 are walnuts, flax seeds and chia seeds. While walnuts are loaded with fibre content, the seeds are highly nutritious and take care of your skin and overall health.
  3. Olive oil: Your skin requires a good amount of oil for proper lubrication. Even if you are cutting down on fatty foods, make sure to include olive oil daily, in salad dressings or to saute vegetables.
  4. Soybeans: These are a good source of fibre and vegetable protein as well as omega 6 fatty acids. They are also packed with other nutrients, including riboflavin, folate, magnesium and potassium. 

Benefits of Omega 3 for skin:

  1. Omega 3 for skin is important to prevent sun damage and sunburn. It may reduce the skin’s sensitivity against the harmful ultraviolet A and ultraviolet B rays.

Omega 3 may also reduce the symptoms of certain photosensitivity disorders. These include skin rashes, redness or fluid-filled blisters caused as a result of UV exposure.  

  1. Skin omegas may reduce acne. Omega 3 helps reduce inflammation and acne lesions. You may consume supplements like fish oil for acne. It reduces the severity of acne.
  2. Omega 3 for skin effectively guards against dryness. It can treat conditions like itchy and red skin caused due to skin disorders like atopic dermatitis and psoriasis. Fish oil for skin will create a moisture barrier and keep out irritants. Consuming omega for skin will ensure increased skin hydration, reduce roughness and skin sensitivity. 

 Additional benefits of skin omegas include:

  1. It may help accelerate wound healing. 
  2. Omega 3 rich diets may reduce the risk of skin cancer. Not only skin, but it may also boost hair growth and check hair loss. 
  3. There is research that suggests fish oil for skin whitening is effective. This is largely because fish oil reduces hyperpigmentation. 

Benefits of omega 3, 6, and 9 for skin:

We have already discussed the omega 3 skin benefits above. However, skin omegas also include omega 6 which is found in oils, linoleic acid and passion fruit oil. Other benefits of omega 6 are:

  • It helps reduce nerve pain
  • It supports bone health and is indicated to reduce symptoms of rheumatoid arthritis
  • It may regulate blood pressure
  • It also lowers the risk of heart disease 

Omega 9 is found in flaxseed and soybean, peanut and sunflower oils. It is great for the skin and also reduces cardiovascular disease risk, acting as a substitute in case of low levels of Omega 3 and 6.

Reasons why women need omega 3

Apart from the benefits of Omega 3 for skin, you must know the benefits of Omega 3 for women.

 1. It can ease menstrual pain and abdominal discomfort. Since omega 3 fatty acids have anti-inflammatory properties, they can be effective in this case and reduce the need of painkillers. 

2. Women are at a higher risk to suffer from rheumatoid arthritis than men. The joints in different areas of the body experience inflammation and pain. Your body needs omega 3 fatty acids to treat this condition and reduce the risks of heart diseases and cancer. 

3. It prevents osteoporosis in women especially after menopause due to the drop of estrogen levels. Omega 3 fatty acids help maintain bone mineral density.  

4. It has a positive effect on your mood

Omega 3 is effective against major depression. As more women are prone to depression, this may be able to control their condition and provide long-term benefits.

 5: It may reduce cancer risk

Women are widely affected by breast, colorectal and lung cancers. Gynaecological cancers such as cervical, ovarian and endometrial cancers also develop before menopause.  Add omega 3 to your diet to reduce the risks of cancer. 


You must note that good skin is basically a result of what you eat and what your lifestyle is. While Omega 3 fatty acids may help enhance your skin texture, quality and evenness, you must watch your diet, exercise regularly and stay hydrated. Consuming too much skin omegas is not advised, but taking the right amount of supplements will enhance your overall health. Let us know your thoughts on omega 3 for skin in the comment below!

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