The Best Healthy Fats for Your Skin

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best healthy fats for your skin

There are a lot of things that are good for your skin. Exfoliating, staying out of the sun, moisturizing; the list goes on and on. You want to know what’s really phat for your skin though?


I’m not talking about artery clogging, heart deteriorating, size-inducing saturated fats. I’m thinking more about healthy fats that are unsaturated, unrefined, trans-fat free and rich with the essential fatty acids (EFA’s) Omega 3 and 6.

Ingesting a hearty dose of EFA’s and healthy oils can help maintain and boost your beautiful skin. These good fats are responsible for creating cell membranes and keeping your skin hydrated and nourished.

What exactly should you be adding to your diet then and which are the best healthy fats for your skin? So glad you asked!

Omega 3

You’ve probably seen egg cartons boasting added Omega 3’s, but never understood why this was a bonus. These essential fatty acids are not created within our body so we must get them in our diet.

They contain alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which are all required to make your body work better.

These omega 3’s are responsible for a number of health and beauty benefits. They balance your skin’s metabolism by controlling the secretion of oils, sustain collagen production and ultimately keep your skin looking young and radiant.

Omega 3’s can easily be found in fish like salmon, anchovies, tuna and trout, as well as in flaxseed, walnuts, canola oil and algae. The nuttier sources of this EFA can be a little high when you calorie count them, so limit yourself to 2 tablespoons daily.

Omega 6

Another polyunsaturated fatty acid that cannot be made within the body, Omega 6 consists of vegetable oils known as linoleic acid (LA) which convert to gamma linolenic acid (GLA) and arachidonic acid (AA).

Essentially what this means is that Omega 6 helps stimulate skin and hair growth, maintain healthy bone growth and regulate metabolism.

In comparison to Omega 3, most people consume way more Omega 6 which is why it is not as popular. It is commonly found in plant-based oils like corn, soybean, sunflower and safflower. AA’s are found in egg yolks, meats like chickens and cows and other animal-based foods.

The Skinsational Benefits

There are so many reasons why EFA’s are among some of the best healthy fats for your skin. First and foremost, to maintain healthy, youthful skin it needs to be hydrated. EFA’s lock water in your skin cells and keep them looking plump. A fatty acid deficiency can lead to saggy, imbalanced skin.

EFA’s are wonderful for acne prone skin. Not only do they maintain a healthy secretion of sebum, but they dissolve the nasty fatty deposits that clog up  your pores and cause breakouts.

A daily dose of Omegas and you can even repair skin damage caused from previous acne outbreaks. *leaping fist pump*

Nobody likes a dimpled, cellulite-covered hiney and the proper fatty acids can also help you manage this. The moisture locking results of EFAs can give your skin cells fullness and flexibility that diminish the appearance of cellulite.

And that’s not all….

Besides being amazing for your skin, good fats can help boost your metabolism, mellow out your period and help your hair and nails stay healthy and strong.

So how can you incorporate some of these phat fats into your weekly routine? Stuff your face!

The Best Healthy Fats for Your Skin

If you’re looking to add some more Omega to your diet, here are the top 10 food sources:

1 – Salmon
2 – Herring
3 – Mackerel
4 – Hemp
5 – Flax
6 – Walnuts
7 – Almonds
8 – Olive oil
9 – Whole grains
10 – Dark leafy greens (think Spinach, Kale and Brocoli)
Bonus – Eggs!

How would you best incorporate these healthy fats into your diet or are you happy with the skin you’re in?

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2 comments… add one

  • Hi Sabrina,
    What a nice and informative post this is !
    I didn’t know about the Omega 6, thanks for sharing these info.
    And about olive oil, happy to know that it is a good source for Omega, we add virgin olive oil nearly to every meal here in Jordan :)

  • My pleasure! I had heard about Omega 6 before writing this, but didn’t realize how important they were. Definitely making sure I get my fair share of all EFA’s from now on!


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