Essential fatty acids – the omega-3s that you keep reading about – are good for your overall health, and they’re also good for your skin too. Because they can’t be produced by your body, sufficient in-take must come from food sources. Omega-3s are an important component in the maintenance of cellular membranes that support a variety of essential bodily functions. Studies have indicated their benefits in reducing the risk of heart attacks and stroke, macular degeneration, and various types of cancer. Omega-3s are also credited as one of the factors that may lower the incidence of depression and other psychological disorders. Other health benefits include reducing the symptoms caused by inflammatory and autoimmune diseases (e.g., asthma, rheumatoid arthritis, lupus, and inflammatory bowel disease). Furthermore, diets that are rich in these fatty acids can decrease insulin resistance in diabetics. If you don’t get enough omega-3’s through your diet, you may want to consider taking a supplement. All fish contain omega-3s, but they’re found in higher concentration in fatty fishes such as mackerel, salmon, sardines and herring. It’s common to find commercially prepared food products, such as breads, yogurt and infant formulas that are fortified with omega-3s. Other key sources include green leafy vegetables, soy and tofu products, nuts (e.g., walnuts, almonds, pine nuts), flax seeds, and omega-3 enhanced eggs.
