Science-Backed Omega 3 Benefits for Skin, Hair, and Health

Science-Backed Omega 3 Benefits for Skin, Hair, and Health

Omega 3 Benefits

When it comes to dietary choices, fats have got a bad rap and are considered unhealthy by many. In their pursuit of trying to get fit, some people often cut out all fat sources from their diet completely. Though saturated fats, are, indeed innutritious and can make you susceptible to many health concerns like stroke, hypertension and heart attack, unsaturated fats like omega 3 are rich in essential nutrients that are needed by your body to remain healthy and fight diseases. It is, therefore, important that you enjoy foods like fish oil, olive oil, tuna, salmon, beans, walnuts, flaxseeds, etc. as they offer health benefits of omega 3 in abundance. Following are the top omega 3 benefits:

Omega 3 Benefits for Skin

Omega 3 Benefits for Skin

1. It Treats Inflammatory Skin Conditions:

Many inflammatory skin problems like dermatitis, psoriasis and eczema can be mitigated with the regular intake of omega 3 rich foods. A study conducted by Clinical Dermatology reports that omega 3 and omega 6 fatty acids display positive effects in the treatment of many skin disorders like atopic dermatitis, psoriasis, acne vulgaris, systemic lupus erythematosus, nonmelanoma skin cancer, and melanoma owing to their anti-inflammatory and wound healing capabilities.

2. It Protects Skin from Sun Damage:

Omega 3 benefits for skin also extend to the UV-protective ability of these fatty acids. As per a study published in the Journal of Carcinogenesis, long-term supplementation of omega-3 helps provide protection from UV rays induced sunburn and subsequent susceptibility to skin cancer.

omega 3 Protects Skin from Sun Damage

3. It Prevents Premature Skin Aging:

Another one of omega 3 benefits for skin is the prevention of premature skin aging. Omega 3 displays antioxidant activity that prevents the formation of free radicals - one of the most common trigger of skin aging. A British Journal of Dermatology study highlighted the photoprotective benefits of omega 3 that apart from offering protection from skin cancer also helps prevent premature skin aging.

Omega 3 Benefits for Hair

4. It Enhances Hair Quality:

If brittle, dull and dry hair is your worst nightmare, omega-3 fatty acids such as those found in fish oil should be your best friend. Omega 3 benefits for hair quality are far too many. It makes the hair shinier and stronger, restoring the look of the healthy tresses that you were born with. As per a Dermatologic Clinics study, lack of essential fatty acids like omega 3 in the diet can weaken hair follicles.

5. It Fights Hair Loss:

Prevention of hair loss is another one of omega 3 benefits for hair. An article published in Dermato-Endocrinology journal found that polyunsaturated fatty acids like omega 3 enhance hair texture and density, prevent hair loss and restore overall hair cycle balance. These omega 3 benefits for hair growth should prompt you to take your daily dose of fish oil capsules.

omega 3 for hair growth

6. It Treats and Prevents Dandruff:

Omega 3 fatty acids present in fish oil, nuts and beans have emolliating properties that moisturize the scalp. The anti-inflammatory properties of omega 3 can help treat and prevent dandruff that can be triggered due to inflammation.

Health Benefits of Omega 3

7. It Reduces the Risk of Cardiovascular Diseases:

Cardiovascular diseases are the greatest cause of mortality in the world, according to the World Health Organization. One of the best health benefits of omega 3, is, therefore, its ability to fight CVDs and reduce its severity in patients suffering from CVDs. As per an Arteriosclerosis, Thrombosis, and Vascular Biology study, omega 3 fatty acid consumption is associated with a significant reduction in the occurrence of CVD events in patients with coronary artery disease.

8. It Improves Bone Density:

The numerous health benefits of omega 3 also include improved bone density. A Journal of Nutritional Biochemistry study found that high omega 3 levels during prenatal and early postnatal phase contribute to better trabecular and cortical structure, stiffer bones, and improved bone quality.

9. It Improves Mood:

One of the key omega 3 benefits is its ability to enhance mood and fight depression. A Journal of the American College of Nutrition study reported that the supplementation of omega 3 can prevent depressive symptoms and improve the overall quality of life in depressed elderly female patients.

omega 3 Improves Mood

10. It Lowers the Risk of Prostate Cancer:

There are also several remarkable omega 3 benefits for men. A study published in the journal, Der Urologe concluded that the intake of omega 3 rich foods significantly reduces the risk of prostate cancer growth and mortality.

11. It Prevents Cognitive Decline:

Omega 3 benefits for the brain are also reported in many scientific studies. According to the Spanish scientific journal, Nutrición Hospitalaria, the supplementation of omega-3 fatty acids helps prevent mild cognitive impairment, dementia, and the risk and progression of Alzheimer's disease in the elderly.

12. It Improves Vision :

omega 3 Improves Vision

Another amazing benefit that omega 3 fatty acids provide is their ability to improve eye health. A study published in INSIGHT The Journal of ASORN reported that omega-3 fatty acids help slow down the progression of vision loss due to age-related macular degeneration and reverses the symptoms of dry eye syndrome.

13. It Eases Symptoms of ADHD:

A study published in the Journal of the American Academy of Child & Adolescent Psychiatry reported one of the key omega 3 benefits. It found that the supplementation of omega 3 fatty acids displayed moderate effects in the treatment of ADHD. Considering that the pharmacological treatments for ADHD may have mild side-effects, omega 3 fatty acid supplementation is a healthier therapy for ADHD.

14. It Boosts Immunity Function:

If your immunity has been facing a slump, taking fish oil supplementation might be a good idea. A study published in the Journal of Leukocyte Biology reports that DHA-rich fish oil enhances the activity of B-cell - a white blood cell responsible for activating the immune response.

15. It Contributes to Weight Loss:

omega 3 benefits for weight loss

Both animal and human studies highlight omega 3 benefits for weight loss. According to the journal Nutrients, there is a vast body of evidence that suggests that high intake of omega 3 fatty acids help lower body mass and body fat in overweight and obese individuals.

In addition to these benefits, omega 3 supplementation also displays positive results in the prevention of arthritis, reduction of asthma symptoms, inhibition of diabetes and many other health concerns. If you’d like to know more about the role and ideal dosage of omega 3 in the prevention and treatment of various diseases, Sehat can help you find the best general physicians in your city.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad