Ingredient Spotlight: Omegas-3, -6 and -9

So, what are omega fatty acids?

Omega fatty acids are considered good-for-you fats because your body needs them to function optimally. While there are technically 11 different omega fatty acids, there are three that are usually thought of as the most important when it comes to good health: omega-3, omega-6, omega-9. They are also generally thought to be the best fatty acids for skin (more on that later).

These three omega fatty acids all play important roles in your overall health—and a proper balance of them can make a big difference in the condition of your skin. To fully enjoy their benefits, you should take them orally (in food or supplements) and apply them topically. First, let’s explore how they help from the inside-out.

Omega-3 Fatty Acids

Impact on overall health: Omega-3 may reduce inflammation, improve heart health, support an efficient metabolism, and help manage depression.

Impact on skin health: Omega-3 may help reduce sun sensitivity, calm acne flare ups, and improve skin barrier function by keeping moisture in. Omega-3 is typically thought to be the best fatty acid for skin.

Best food sources of omega-3: Because the body does not produce omega-3 naturally, it is recommended that you get at least two servings weekly of this essential nutrient (though more than that is fine. In the case of omega-3, more is better). These food sources are especially rich in omega-3 fatty acids:

• Fish, especially salmon, halibut, trout, mackerel and anchovies
• Chia seeds
• Walnuts
• Flaxseeds
• Seaweed and algae
• Brussel sprouts
• Kale
• Spinach
• Broccoli

To ensure you are getting plenty of omega-3, you may also consider supplementation. Perricone MD’s Omega-3 Supplements are derived from wild sockeye salmon.

Omega-6 Fatty Acids

Impact on overall health: Omega-6 may help with weight management and improve energy levels.

Impact on skin health: Omega-6 (specifically one type of omega-6 called linoleic acid) may improve skin’s ability to retain moisture.

Best food sources of omega -6: Similar to omega-3 fatty acids, omega-6 should be part of a balanced diet because the body will not produce it on its own. You do not, however, need as much omega-6 as you do omega-3. In fact, the recommended ratio of omega-3 intake to omega-6 is 4:1. Too much omega-6—or an imbalance in your omega 3-to-6 ratio—can exacerbate inflammation in the body. Some healthy ways to get omega-6 in your diet include:

• Walnuts
• Sunflower seeds
• Almonds
• Cashews
• Tofu
• Hemp seeds
• Eggs
• Avocado oil

Omega-9 Fatty Acids

Impact on overall health: Omega-9 can help reduce inflammation, may help to raise good cholesterol (HDL) and lower bad cholesterol levels (LDL), raise energy levels and help control blood sugar levels.

Impact on skin health: Omega-9 can help maintain skin’s moisture level and improve skin elasticity.

Best food sources of omega-9: Unlike omega-3 and omega-6,omega-9 fatty acids aren’t considered “essential,” because the body can produce them.However, they do have health benefits and are considered better for you than many other kinds of fat.Here are some nutrient-rich ways to get omega-9 in your diet: 

• Olive oil
• Sesame oil
• Peanuts
• Pistachios
• Almonds
• Cashews
• Walnuts
• Almost all animal meat

How do they benefit your skin?

• Support the skin’s barrier function
• Visibly plump
• Increase radiance
• Prevent moisture loss
• Reduce redness and irritation caused by environmental aggressors
• Strengthen skin

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