Acne Program – Step 4: Adding Essential Fatty Acids To Your Diet
Getting adequate necessary fats is significance in clearing acne. It’s these fatty acids that help control the production of androgens – the hormones that surge throughout the teen-age times, which triggers excess sebum oil to clog your hair follicle and contribute to producing your acne.
The three fatty acids you need daily are omega-9, omega-6, and omega-3. You need more omega 6, olive oil, than omega 3.
When you lack the necessary fats, you will have,
§ A compromise immune system
§ Inflammatory disorders
§ Poor skin
§ Skin eruptions that will not heal
§ Increase sebum production causing acne
§ Sebaceous glands size increase
Eating essential oils is needed to offer the best oils that are used in the sebaceous glands. These oils can originate from straight veggie oils or from oils in specific foods such as seeds and nuts.
Use flax seed oil (omega-3 oil) and olive oil (omega-6 oil) in your salad. These are the very best oils to consume and are called polyunsaturated fatty acids. The other oil that is even much better for you is called monounsaturated fat, omega-9. This oil is discovered in avocados.
A lot of diet plans people have contain an excess of omega-6 oils, so primarily most likely you need to concentrate on getting more omega-3 oils into your diet.
You can get omega-3 oil from,
§ avocados
§ sesame seeds
§ pumpkin seeds
§ walnuts
§ dark leafy green vegetables (spinach, mustard greens, kale)
§ wheat germ oil
§ salmon
§ sardines
§ albacore tuna
Or, you can take one to 4 tablespoon of flax seed oil, omega-3 oil, every day. This will provide you the quantity of omega-3 oil that your body needs to minimize or remove acne blemishes. You can include this oil to your early morning cereal, soups, healthy smoothies, salads and other liquid foods. Each tablespoon of flax seed oil includes about 100 calories.
You can get omega-6 oil from,
§ Flaxseed oil
§ Flaxseeds
§ grape seed oil
§ pistachio nuts
§ olives
§ olive oil
§ sunflower seeds
§ evening primrose oil
§ pumpkin seeds
Taking 2-3 tablespoons of omega-6 oil a day will offer you the quantity of this oil that you body needs. You can include olive oil and other oils into your salad with the flax seed oil.
You can get omega-9 oil from,
§ Olive oil
§ Avocados
§ Cashews
§ Almonds
§ Olives
§ sesame oil
§ pecans
§ pistachio nuts
Taking around 1 1/2 tablespoon of olive oil daily will offer you the omega-9 oil that your body requirements.
Fish Oils
In addition to supplying your diet plan with omega-3 and omega-6 oils, you need to supplement your diet plan with fish oils. Fish oil includes EPA and DHA fats.
Generally, enzymes in your body break down omega-6 into EPA and DHA fatty acids.
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)
These two fats ultimately change into prostaglandins.
What are prostaglandins?
Prostaglandins are chemical hormones that originate from omega-3 and omega-6 oils which help,
manage every function in your organs and cells.
Postaglandins also keep androgen hormones in control so that excess sebum is not produce in the hair follicle, which leads to acne.
Consuming plenty essential fatty acids may not insure that you produce adequate EPA and DHA, which produce the important prostaglandins.
It is vital for acne and more importantly for your health that you get enough EPA and DHA in your cells and organs so they can produce the needed prostaglandins.
To increase the prostaglandins in your cell walls, it is required for you to take a fish supplement, which consists of both the EPA and DHA.
Of course eating mackerel, salmon, and halibut two times a week will be a plus in supplying your body with more EPA and DHA.
Consist of at least 20% of your diet calories as good fats – omega oils and fish oil. This is important for controlling the excess activity of your hormones and lowering the swelling of your acne.
Usage flax seed oil (omega-3 oil) and olive oil (omega-6 oil) in your salad. The other oil that is even better for you is called monounsaturated fatty acid, omega-9. Or, you can take one to 4 tablespoon of flax seed oil, omega-3 oil, each day. This will provide you the quantity of omega-3 oil that your body requires to eliminate or decrease acne imperfections. You can add this oil to your early morning cereal, soups, smoothies, salads and other liquid foods.
