Omega-3 oil has been in the spotlight since the secret to the dream complexion that Victoria Beckham managed to maintain even in the most difficult moments of her life became known. The beauty enhancer adds shine and aims to reduce wrinkles. Furthermore, our body needs essential omega-3 fatty acids for numerous bodily functions. Find out here why you should trust omega-3, which foods it is found in and which vegan plant sources exist.
Omega-3 fatty acids: why does the body need them?
Polyunsaturated omega-3 fatty acids are involved in many processes in our body. They reduce blood lipid levels and blood pressure and thus protect our heart. They also strengthen the immune system and support muscle building. Omega-3 also has great effects as a skin beauty enhancer: it promotes skin renewal, inhibits inflammation, hydrates the skin and keeps it supple.
Victoria’s beauty secret? That’s why she bets on omega-3
Living proof of this is Victoria Beckham, who depends on omega-3 fatty acids and consumes them every day. The British singer and designer celebrates her 50th birthday next year and looks fabulous — and it’s not just because of her makeup routine. A dermatologist friend gave her the tip to consume more omega-3 fatty acids through her diet, as she revealed in an interview with the Times. The effect on her skin: luminous skin without impurities!
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Omega-3 fatty acids: which foods contain the beauty enhancer?
Healthy fatty acids are found mainly in fish such as salmon, herring, anchovies and mackerel, but also in vegetable oils, seeds and nuts. The body can use animal omega-3 fatty acids more efficiently because it can utilize them directly. In contrast, the body must first convert plant-based omega-3 fatty acids before it can absorb them. But you can also easily meet your needs with plant-based foods.
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The best vegan plant-based sources of omega-3
Not only fish, but also many plant foods such as oils, nuts and seeds contain valuable omega-3 fatty acids. Here are our top 7 plant-based omega-3 suppliers.
1. Flaxseed and flaxseed oil
Local seeds and the oil produced from them are a valuable source of omega-3. Of all vegetable oils, flaxseed oil has the highest content of omega-3 fatty acids. And of course the seeds also contain large amounts of healthy fatty acids. Spice up your muesli with flaxseeds or use a teaspoon of flaxseed oil to dress your salad – this way the unsaturated fatty acids can be easily integrated into your daily meals.
2. Chia seeds
Chia seeds contain plant-based protein, healthy fiber and are rich in omega-3s. With muesli, smoothies or chia pudding you can start the day healthily and also do something good for your skin.
3. Walnut and walnut oil
You should not only snack on the delicious nuts from the colorful dish at Christmas time, but also incorporate them into your daily menu. Because they are not only rich in omega-3, they provide the body with important nutrients such as zinc, potassium, iron and B vitamins. The delicate oil is delicious in salads and is a real upgrade to any smoothie.
4. Canola oil
This oil is cheap and versatile and essential in your kitchen! Because it’s a cold-pressed oil, it’s great in smoothies and salads, and you can use the refined oil for cooking and frying. It provides an ideal blend of fatty acids and provides valuable omega-3 fatty acids.
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5. Wheat germ oil
The oil is extracted from nutrient-rich wheat germs and is a true source of nutrients. It not only contains important unsaturated fatty acids, but is also rich in vitamins and minerals.
The popular superfruit is not only a versatile beauty product for clear skin and beautiful hair, but it is also particularly rich in unsaturated fatty acids, vitamins and minerals. It is one of the few fruits with a significant omega-3 content. Whether on toast, on the grill, in a salad or as a sauce: refine your dishes with avocado and easily consume healthy fatty acids.
Kelp is a brown algae used primarily in Asian cuisine. In addition to numerous trace elements, vitamins and minerals, algae scores points with vegetable proteins and omega-3 fatty acids. They taste particularly good as a classic addition to miso soups, fresh wakame salad, or bowls of ramen. Dried and ground, they give Asian dishes the typical “seasoning of the sea” and, as a salt mixture, they are even tasty in breakfast eggs.
Vegan Omega-3 Supplements Made from Algae Oil
It is not easy to absorb sufficient amounts of omega-3 fatty acids. Especially on a vegan diet, you cannot rely on animal sources, such as fish, but rather on plant sources. Oils such as flaxseed oil, rapeseed oil, and walnut oil provide high amounts of omega-3 fatty acids. Vegan supplements like omega-3 capsules are also a good way to supply your body with healthy fatty acids. They are usually made from algae oil and taken in the form of omega-3 capsules or drops. Similar to fish oil capsules, they have a slightly fishy flavor if not masked by other oils (e.g. lemon oil).
Omega-3 fatty acids: how does a deficiency manifest?
Maybe you’re wondering how to know if you’re getting enough omega-3 fatty acids?! There are some symptoms that may indicate omega-3 deficiency, including brittle hair and dry skin. The scalp may be more prone to dandruff and small pimples may form on the back of the arms. Inflammatory skin diseases such as rosacea and acne can also be promoted. However, these symptoms may also indicate another nutrient deficiency. If you also suffer from difficulty concentrating, muscle pain, depressed mood, or inflammation, it may make sense to check your nutritional status at a doctor’s office. Either way, you’ll be doing something good for your body if you take a teaspoon of flaxseed oil or a few chia seeds every day. Just mix it into your muesli or smoothie in the morning and that’s it!
Omega-3 Supplements: Beauty Boosters for Skin
Omega-3 fatty acids are a super important nutrient for the skin. They provide hydration and stimulate skin renewal. Omega-3 fatty acids are involved in the structure of the body’s cells, including the structure of skin cells. They have an anti-inflammatory effect and can also neutralize skin blemishes. With omega-3 supplements you can be sure that your skin is sufficiently supplied with essential fatty acids. It is important that you follow dosage recommendations to avoid overdosing.
Conclusion on omega-3
Omega-3 fatty acids are essential fatty acids and are super important for the body and skin. They promote skin renewal, hydrate the skin and ensure a smooth, wrinkle-free complexion. There are also numerous sources of omega-3s available in vegetarian and vegan diets, such as valuable oils, seeds and nuts. And if you don’t want to spice up your muesli or smoothie with a teaspoon of oil, you can use vegan omega-3 supplements like omega-3 capsules. This means your daily needs are quickly met and the path is set to a radiant, wrinkle-free complexion à la Victoria Beckham.