Omega-3 fatty acids are a polyunsaturated fat needed in the body for proper brain function, as well as normal growth and development. These fatty acids are also known for their anti-inflammatory qualities, which help reduce redness and inflammation associated with acne and other skin problems. According to the University of Maryland's Medical Center, omega-3 fatty acids can help patients who suffer from psoriasis. This dietary fat can also help protect and repair normal skin cells, as well as moisturize the skin from the inside out. Consult a nutritionist or physician with questions and before taking omega-3 supplements.
Step 1
Determine the recommended amount of omega-3 fatty acids you should consume daily. According to MayoClinic.com, average adults with no history of heart disease should consider consuming between 0.8 to 1.1 grams daily. For youth under the age of 18, there is no established amount, so you should consult a physician for a suitable dosage depending on the age and weight of the child.
Step 2
Consume fish. Fatty fish are the best suited to provide the best source of omega-3 such as bluefish, carp, catfish, halibut, herring, lake trout, mackerel, salmon, striped sea bass, albacore tuna and whitefish. The suggested serving to get adequate omega-3 is two servings of fish per week.
Step 3
Add plant sources of omega-3 to your diet. UMMC states that plant food sources of omega-3 include flax seeds, flax seed oil, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts and walnut oil. Small quantities of these oils could be consumed daily, one tablespoon is enough. Adding a tablespoon of seeds or nuts to your diet daily will also significantly increase your omega-3 fatty acid intake and improve your skin.
Step 4
Take supplements. Fish oil supplements provide an option to those who do not consume meat, and do not enjoy the plant food sources which contain omega-3. Supplements are available in liquid caps and taken as pills, or as a fish oil liquid. Most brands of these supplements suggest one tablespoon or one to two capsules of fish oil taken once per day. These quantities could vary depending on the brand of omega-3 supplements you purchase. Check the label or packaging for detailed instructions specific to your chosen product.
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