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Omega 3 offers many health benefits, including skin and hair. Some notable effects of omega 3 are reducing skin irritation, limiting the effects of the sun, reducing acne, ...
1. What are the effects of Omega 3?
Omega-3s are found in foods like walnuts, seafood, fatty fish, and some nuts and vegetable oils. Omega-3s are divided into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Accordingly, Omega-3s are well known for their health benefits such as:Fight depression Reduce inflammation Reduce signs of cardiovascular disease Benefits skin and hair
Có thể bổ sung Omega 3 cho cơ thể qua thực phẩm hoặc thực phẩm chức năng
2. 6 benefits of omega 3 for skin and hair
2.1. Omega 3 protects skin from sun damage Omega-3 can protect against harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays from the sun. Studies have shown that supplementing with a combination of DHA and EPA — two long-chain omega-3s — can reduce skin's sensitivity to ultraviolet (UV) light.
Several studies have shown the effects of omega 3 in sun protection:
Participants consuming 4 grams of EPA for 3 months increased their sunburn protection by 136%, while the group taking a placebo no change was observed. Participants who applied EPA and DHA-rich sardines to their skin after exposure to UVB rays experienced about 25% less skin redness than the control group. Other types of omega-3s did not have the same effect. Omega-3s may also reduce the severity of symptoms of some photosensitivity disorders, including skin rashes or blisters after UV exposure. However, there is little research on this topic and more research is needed before conclusions can be drawn.
MORE: Why is Omega-3 a "good" fat?
2.2. Omega 3 Reduces Acne A diet rich in omega-3s can help prevent or reduce the severity of acne . Accordingly, Omega-3s have been shown to reduce inflammation, and new evidence suggests that pimples may be caused by inflammation. Therefore, omega-3s may indirectly fight acne.
Omega-3 supplements also reduce the side effects of isotretinoin, a medication commonly used to treat severe or resistant acne.
Chế độ ăn giàu Omega-3 giúp ngăn ngừa và giảm viêm trên da do tác động của mụn trứng cá
2.3. Omega 3 protects the skin from dryness, redness or itchiness Omega-3 can moisturize the skin and fight red, dry or itchy skin conditions caused by skin disorders such as atopic dermatitis and psoriasis. That's because omega-3s can improve skin barrier function, keeping moisture in and blocking out irritants.
In one small study, women who consumed about half a teaspoon (2.5 ml) of omega-3-rich flaxseed oil per day experienced a 39% increase in skin moisture after 12 weeks. The skin was also less rough and sensitive than those in the placebo group.
Omega-3 supplements also reduce the risk of atopic dermatitis in infants and improve psoriasis symptoms in adults. However, other studies did not show similar results.
2.4. Omega 3 accelerates wound healing Animal studies show that omega-3s given intravenously or applied topically can speed wound healing. However, human studies are still needed to increase confidence in this effect of omega 3.
Omega 3 được nghiên cứu trên động vật là có khả năng chữa lành vết thương
2.5. Omega 3 reduces the risk of skin cancer Diets rich in omega-3s may suppress tumor growth in animals. However, human studies are needed to confirm this.
2.6. Omega 3 promotes hair growth and reduces hair loss Test-tube and animal studies show that omega-3s can promote hair growth. More research is needed on the effects of omega-3s on hair growth and loss in humans. Omega 3 not only brings many health benefits but also has many uses for skin and hair. In addition to dietary supplements, you can also supplement omega 3 through drugs and functional foods.
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Reference source: healthline.com
