I know what to do. Two portions of fish per week. Total about 8 oz. According to the 2010 Dietary Guidelines for Americans, it supports heart health and prevents diabetes. But here is the real question. Does the way you look in the mirror change?
Yes. It’s not just because it feels good inside.
“Eating fish high in omega-3 fatty acids can improve your skin,” says Dr. Sonia Badreshia-Bansal, a clinical instructor at the University of California, San Francisco. She points to the oily kinds. herring. mackerel. salmon. Anchovy. Tuna. These are the heavyweights.
Anti-aging and omega-3 relationship
Scientifically, there are three types of fatty acids. Alpha-linolenic acid (ALA). Docosahexaenoic acid (DHA). Eicosapentaenoic acid (EPA).
Fish oil contains DHA and EPA. DHA controls the brain. It helps growth and function. EPA? Here’s how to fight wrinkles.
A 2005 study published in the Journal of Lipid Research found that EPA can protect against sun damage. Here’s how it works. UV light activates enzymes. These enzymes destroy collagen. Collagen keeps your skin soft. Wrinkles occur when collagen runs out. Sagging. skin aging. EPA prevents the release of these enzymes. The clock is slowing down.
EPA is both an antioxidant and an anti-inflammatory agent.
Repairs damaged skin. Let’s eat fish for dinner. Prevents wrinkles. Repair existing damage. It’s a win-win.
Beyond beauty: skin diseases
It’s not just about looking younger. It’s all about managing the condition of your skin.
People who are sensitive to the sun may find their skin less sensitive when using fish oil supplements. Note: This is not a substitute for sunscreen. Never forget the SPF.
Psoriasis patients can also benefit. One small study showed that people who took EPA and the drug together had better symptoms than those who took the drug alone.
Selenium and other nutrients
Omega-3 isn’t the only thing you get from fish. Seafood is rich in selenium. This mineral fights free radical damage. May help treat high cholesterol. May support thyroid health.
There is a story that selenium prevents cancer. Some studies have shown that it can reduce the risk of skin cancer. The evidence is inconclusive. Do not give supplements yourself. Ask your doctor how much selenium you really need.
How to reach 8 oz
Filling your weekly quota is easier than you think. Here’s a rough guide to serving sizes:
- 1 can of drained tuna: 3-4 oz.
- Salmon Steak: 4-6 oz.
- 1 small trout: about 3 oz.
Do I have to mix? Try these exchanges.
Replace ground beef with salmon burgers. Add shrimp to your stir-fries. Make grilled fish tacos. Add the clams to the whole wheat pasta.
Upgrade your salad. Grilled scallops. shrimp. Crab. Skip the steak or chicken and go for something lighter.
Make sandwiches using canned tuna or salmon instead of Deli. Deli foods are often high in salt.
Try new fish. Grilled Atlantic or Pacific mackerel. herring. Oven-baked Pollock.
There are options. The benefits are real. All you have to do is put the fish on the plate.
