Five Ways Eating Fish Will Improve Skin

A majority consider fish as their major food source, as it is rich in protein. In addition, the nutrients gained from edible fish vary according to species. Some are rich in minerals such as iron, selenium, potassium, phosphorous, calcium and iodine. Others provide vitamins A and D plentifully. The level of nutrients that can be imbibed differ among the types of fish as well. Ironically, some fish are low in fat, while fatty fishes are high in omega-3 fatty acids. Fatty fishes have various fish oil benefits.

Five Ways Eating Fish Will Improve Skin

Omega-3 Promotes Healthy Skin

Omega-3 fatty acids are polyunsaturated. This means that they are fats that are vital for the body but have to be taken in moderation. They are most commonly found in tuna, mackerel, anchovies, herring and salmon. Omega-3 fatty acids are divided into two major types: DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). Between these two, it is EPA that has been proven to improve the skin.

EPA in Fish Thwarts and Reduces Skin Inflammation

Inflammation can be caused by many factors, such as allergies, genetics and puberty. It manifests in the form of pimples, acne and hives. A diet of fish that contains much omega-3 will help prevent pimples and reduce the redness caused by hives or acne. There are times when the inflammation starts in the cellular level of the skin and results in hastening up the process of skin aging. This is apparent with the presence of wrinkles, puffiness, sagging, fine lines, blotchiness and enlarged pores. EPA fights inflammation by minimizing the production and effectiveness of prostaglandins, which are inflammatory chemicals similar to a hormone. A severe case of inflammation is the psoriasis. This disease is prevented by EPA when it limits the production of Arachidonic acid, high levels of which are present in people afflicted by psoriasis.

EPA in Fish Blocks Wrinkle-Causing Enzymes

Exposure to the sun's ultraviolet rays causes harmful enzymes to be released. The enzymes reduce the firmness and elasticity of the skin by eroding the skin's elastin and collagen, leading to premature wrinkles and saggy skin. These are the findings of a research published in the Journal of Lipid Research.

EPA in Fish Helps the Skin Fight the Ravages of Time

EPA is an antioxidant, which is an age-defying substance. Antioxidants battle destructive free radicals released by the body when it consumes oxygen. Targeting the protein in the skin, free radicals damage and weaken the skin cells. At worst, free radicals cause diseases when they alter DNA.

EPA in Fish Prevents Oily Skin

EPA inhibits the body from producing androgens. These are hormones that, in turn, emit sebum in hair follicles. Too much sebum brings about oily skin and a host of skin problems.

Obtain and maintain a healthy, youthful skin by consuming two to three servings of fish rich in omega-3 weekly. When convenient, fish oil supplements can be taken. Remember to choose tuna, mackerel, anchovies, herring and salmon as these contain EPA the most. For more information on the anti-aging effects of EPA in fish, visit the link below.


Journal of Lipid Research. Photoprotective and anti-skin-aging effects of eicosapentaenoic acid in human skin in vivo

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