Ultra-processed foods rich in refined sugars, dairy products, and saturated fats can cause overproduction of sebum and excessive keratin accumulation within hair follicles in the dermis. This inflammation, as a result, triggers acne.
Acne is a common problem and millions of people in the world are troubled by it. Many people have acne due to oily skin, while many people have acne due to puberty and hormonal imbalance. Hormonal problems like PCOD and thyroid can also cause acne. There are many reasons for acne, but no one has a precise cure to cure it. We take many medicines to manage it. But perhaps you do not know that acne should be treated from inside, not from outside. Yes, deficiency of some nutrients can also cause acne and omega 3 fatty acid is one such nutrient.
By including omega 3 fatty acids in your diet, you can get rid of the problem of acne. Let’s know how omega 3 fatty acids remove acne.
What is omega-3 fatty acid?
Dr. Kalpana Solanki, dermatologist at Clinic Dermatech, gave more information about this. Dr. Kalpana Solanki says that omega-3 fatty acids are a group of polyunsaturated fatty acids that are essential for many processes inside the body. Studies show that omega-3 fatty acids have anti-inflammatory properties.
Inflammation is defined by the National Library of Medicine as the process by which the immune system recognizes harmful and foreign stimuli. It initiates the healing process to remove them. Inflammation is part of the body’s defense mechanism and can be acute or chronic. Acne is an inflammatory skin condition, where the anti-inflammatory properties of omega-3 fatty acids may be useful.
How nutrition affects acne
Ultra-processed foods rich in refined sugars, dairy products, and saturated fats can cause overproduction of sebum and excessive keratin accumulation within hair follicles in the dermis. This inflammation, as a result, triggers acne.
Alpha-linolenic acid (ALA) is an essential fatty acid that cannot be produced by humans on its own. EPA and DHA are synthesized in small amounts from ALA. Therefore, adequate intake of ALA, EPA, and DHA must be achieved to maintain healthy levels.
How does Omega 3 fatty acid help get rid of acne (Omega 3 fatty acid to remove acne)
1 Reduces inflammation
Dr. Kalpana Solanki explains that omega-3 fatty acids help reduce inflammation, inhibiting the production of inflammatory cytokines and eicosanoids. EPA, in particular, works with arachidonic acid, a fatty acid that promotes inflammation, to help reduce inflammation. By reducing inflammation, omega-3s can help reduce the redness, swelling, and discomfort associated with acne lesions.
2. Regulates sebum production
Sebum, the oily substance produced by the sebaceous glands, is a major cause of acne. Omega-3 fatty acids can help regulate sebum production, preventing pores from becoming clogged with excess oil. Studies have shown that omega-3s can affect the lipid composition of the skin, leading to a decrease in sebum production and thus less acne.
3 Balancing Hormones
Hormonal imbalances, especially high androgens, can increase sebum production and acne. Omega-3 fatty acids help balance hormone levels, reducing the effects of androgens on the skin. This hormonal regulation may be especially beneficial for women who experience acne related to their menstrual cycle or other hormonal changes.
4 Helps in increasing the skin barrier
Dr. Kalpana Solanki explains that omega-3 fatty acids contribute to the integrity and function of the skin barrier, which is essential for maintaining skin health. A strong skin barrier helps protect against environmental irritants and prevents moisture loss, keeping the skin hydrated and less prone to irritation and inflammation. A better skin barrier can reduce acne.
What to eat to get omega 3 fatty acid (Omega 3 fatty acid foods to control acne)
Fatty Fish– Salmon, mackerel, sardines and trout are rich in EPA and DHA.
fish oil supplements– These are a convenient option for people who don’t eat enough fish.
Plant-based sources- Flax seeds, chia seeds, walnuts are good sources of ALA, which the body can partially convert into EPA and DHA.