Omega-3 oil has been in the spotlight since the secret of the dream complexion that Victoria Beckham managed to maintain even in the most difficult moments of her life became known. The beauty booster gives more radiance and aims to reduce wrinkles. In addition to this, our body needs Omega 3 essential fatty acids for numerous bodily functions. Find out here why you should rely on Omega-3, in which foods they are found and which vegan plant sources exist.
Omega-3 fatty acids: why does the body need them?
Omega-3 polyunsaturated fatty acids are involved in many processes in our body. They lower blood lipid levels and blood pressure, thus protecting our heart. They also strengthen the immune system and support muscle building. Omega-3 also have excellent effects as a beauty booster for the skin: they promote skin renewal, inhibit inflammation, hydrate the skin and keep it elastic.
Victoria’s beauty secret? That’s why you focus on Omega-3
Living proof of this is Victoria Beckham, who relies on omega-3 fatty acids and consumes them every day. The British singer and fashion designer will celebrate her 50th birthday next year and she looks fabulous, and it’s not just because of her makeup routine. A dermatologist friend gave her advice to consume more omega-3 fatty acids through her diet, she revealed in an interview with the Times. The effect on your skin: glowing skin without impurities!
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Omega-3 fatty acids: which foods contain the beauty booster?
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 use them directly. Instead, the body must first convert plant-based omega-3 fatty acids before it can absorb them. But you can easily meet your needs with plant-based foods too.
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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 suppliers of plant-based Omega-3s.
1. Flaxseed and linseed oil
The local seeds and the oil obtained from them are a precious 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 granola with flaxseeds or use a teaspoon of linseed oil to dress your salad: this way 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 granola, smoothies or chia pudding you can start the day healthily and also do something good for your skin.
3. Walnut and walnut oil
During the Christmas season you should not only snack on the delicious nuts from the colorful plate, but also incorporate them into your daily menu. Since 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 tastes delicious in salads and is a real upgrade for any smoothie.
4. Canola oil
This oil is an economical all-rounder and a must for your kitchen! As 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 optimal mix of fatty acids and supplies 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 the important unsaturated fatty acids, but is also rich in vitamins and minerals.
The popular superfruit is not only a beauty all-rounder for clear skin and beautiful hair, but is also particularly rich in unsaturated fatty acids, vitamins and minerals. It is one of the few fruits with a significant omega-3 content. On toast, grilled, in salads or as a dip: enrich your dishes with avocado and easily consume the healthy fatty acids.
Seaweed is a brown algae and is mainly used in Asian cuisine. In addition to numerous trace elements, vitamins and minerals, algae are enriched with plant proteins and omega-3 fatty acids. They taste especially good as a classic addition to miso soups, fresh wakame salad or a bowl of ramen. Dried and ground they give Asian dishes the typical “sea seasoning”, and as a salt mixture they are also tasty on eggs for breakfast.
Vegan omega-3 supplements based on algae oil
It is not easy to absorb sufficient quantities of omega-3 fatty acids. Especially on a vegan diet, you can’t rely on animal sources like fish and have to rely on plant sources. Oils like flaxseed oil, canola oil, and walnut oil provide large amounts of omega-3 fatty acids. Vegan supplements like omega-3 capsules are also a good way to provide the 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 it is not masked by other oils (e.g. lemon oil).
Omega-3 fatty acids: how does a deficiency manifest itself?
Maybe now you’re wondering how you can tell if you’re getting enough omega-3 fatty acids?! There are some symptoms that can indicate an omega-3 deficiency, including brittle hair and dry skin. The scalp may become more prone to dandruff and small pimples may form on the back of the upper arms. Inflammatory skin diseases such as rosacea and acne may also be promoted. However, these symptoms can also indicate another nutrient deficiency. If you also suffer from difficulty concentrating, muscle pain, depressive moods or inflammation, it may be worth having your nutritional status checked at a doctor’s office. In any case, you will do something good for your body if you take a teaspoon of flaxseed oil or a few chia seeds every day. Just add it to your granola or smoothie in the morning and you’re done!
Omega-3 supplements: beauty enhancers for the skin
Omega-3 fatty acids are an extremely important nutrient for the skin. They provide hydration and stimulate skin renewal. Omega-3 fatty acids are involved in the structure of cells in the body, including the structure of skin cells. They have an anti-inflammatory effect and can also combat skin blemishes. With omega-3 supplements you can be sure that your skin is sufficiently supplied with essential fatty acids. It is important to stick to dosage recommendations to avoid overdose.
Conclusion on Omega-3
Omega-3 fatty acids are essential fatty acids and are extremely important for the body and skin. They promote skin renewal, hydrate the skin and ensure a smooth, wrinkle-free complexion. Even in vegetarian and vegan diets, numerous sources of omega 3 such as valuable oils, seeds and nuts are available to you. And if you don’t want to spice up your granola or smoothie with a teaspoon of oil, you can use vegan omega-3 supplements like omega-3 capsules. This means your daily needs will be covered quickly and the path is set for a radiant, wrinkle-free Victoria Beckham complexion.