Healthy fats and what they do for your skin and body

By Claudia Maghidman – Health & Skin Center of Miami


A diet rich in healthy fats is beneficial to your body and skin. Healthy fats will help you achieve fresh and radiant skin. Essential Fatty Acids (EFA) are considered ‘essential’ because your body needs them and can’t produce them on its own. You can only get them by ingesting them—by including them in your diet.

Here are the two types of healthy fats you need to keep your complexion clear and radiant:

  • Omega-6 Fatty Acids: These fats are the building blocks of cell membranes. Omega-6 fatty acids help prevent dry skin and help you maintain healthy, hydrated skin.
  • Omega-3 Fatty Acids: These fats nourish your skin. They help make your skin radiant and soft. Omega-3s even slow down the aging process; they have anti-inflammatory properties and help reduce the inflammation under your skin. This speeds the healing process and will reduce the severity of acne as well as the healing process of procedures like chemical peels and lasers.

In order to improve your complexion while maintaining a healthy balanced diet, replace unhealthy, saturated fats (like those in fried foods and animal fats) with healthy fats.

What to include in your diet:

Omega-3s: Add oily fish, walnuts, flax seeds, chia seeds to your diet.

Almonds: Almonds contain vitamin E, which is an antioxidant which will protect your cells from damage and prevent aging.

Avocado: Avocados are also high in vitamin E. Vitamin E also stimulates your skin’s collagen production, which helps prevent aging, keeping the skin looking young and radiant. In addition, this monounsaturated fat will even help eliminate toxins from the body. The good fats in avocados will moisturize and hydrate the skin, too, and moisturized skin won’t show fine lines and wrinkles!

Olive Oil: Olive oil is another monounsaturated fat. It is one of the healthiest fats you can ingest. Olives contain both vitamin A and vitamin E, which protect your skin from free radical damage. Olive oil can help strengthen your skin’s connective tissues, too, which will improve your skin tone and help protect your skin from the sun’s UV rays. The monounsaturated fats in the olive oil moisturize and lubricate your skin cells, keeping your skin looking fresh and radiant—and restoring lost moisture to dry skin.

Walnuts and Walnut Oil: Walnuts are high in Omega-3s, vitamin E, and monounsaturated fats, which will keep your skin glowing and healthy. It also helps reduce inflammation and breakouts. Walnuts also add moisture to the skin and prevent sun damage.

Sunflower Seeds: These seeds contain high amounts of vitamin E. They will help keep your skin moisturized and protect it from free radicals. It helps add moisture to dry skin, minimizing the appearance of wrinkles and fine lines. The vitamin E in sunflower seeds will also help reduce the effects of UV rays on the skin and may even help prevent skin cancer.

Brazil Nuts: Adding just two Brazil nuts to your daily diet provides you with the recommended dose of selenium. Selenium helps produce the antioxidant enzyme glutathione, which will repair damage to your cells and slow down your skin’s aging process. Selenium also helps add elasticity to your skin and protect it against UV rays and skin cancer.


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