Fats that You and Your Skin can LOVE!

Fats that You and Your Skin can LOVE!
Important Information for Preventing Acne and Acne Scars


In our society, a simple 3-letter word "fat" grew to become a notorious villain. The fact is, however, that to live a healthy life and to show off a beautiful complexion, we need to recognize the "good" from the "bad" fats.   

Eating right with acne prone skin means a diet with no fat, right? WRONG!

Eating the RIGHT kinds of fat is essential for optimal health as well as good skin. Most of our diet is full of too much saturated fat and not enough of essential fatty acids (EFAs). The EFAs (oils) promote clear and healthy skin and are also good for the heart.


The BEST Essential Fatty Acids (EFAs): Omega 6 and Omega 3

Saturated and mono-unsaturated fats are not necessary in your diet; the polyunsaturated fats or oils are essential for your health and to maintain youthful, radiant and healthy looking skin.

The polyunsaturated oils provide two essential "good" fats: Omega 6 (linoleic acid) and Omega 3 (alpha-linoleic acid). You benefit most from them when they are not processed at high temperatures (ex. fried or cooked/baked for a long time), so they don't change to trans-fat and liberate free radicals, which can damage skin and local tissues. 


The Best Food Sources of EFAs

The body cannot manufacture EFAs, so they must be supplied by the diet. EFAs are necessary for the proper functioning of all tissues and for tissue repair, especially the skin, since the EFAs hold skin cells together in a watertight seal and retain moisture.

Here are some of the best sources of EFA:

  • Salmon and herring
  • Nuts (especially walnuts)
  • Flaxseeds, pumpkin, sunflower and sesame seeds (and their oils too)
  • Safflower, corn, soybean and wheat germ oils 

Omega 3 is converted by the body into gamma-linoleic acid (GLA) and provides a foundation for the synthesis of prostaglandins. These prostaglandins lower blood pressure, aid water metabolism (hydrate the skin), decrease inflammation (also in the skin), improve nerve and immune function and help to balance blood sugar. 

Evening primrose oil and borage oil are the best-known sources of GLA, and may be taken as supplements.  Adequate EFAs also help to reduce the dehydrating effects of heat, wind and other environmental factors.


Delicious Recipes to Maximize Your EFA Intake

If you have a deficiency of EFAs, the health of your skin deteriorates, the skin becomes dehydrated, itchy, dry and inflamed and you will be more prone to skin infections. EFAs help wounds to heal more quickly (ex. acne scars), strengthen capillary walls and prevent enlargement of sebaceous glands that in turn may become over active resulting in a higher chance for acne. EFAs also help to balance hormones and increase blood flow to the skin.


Here are some ways to indulge in an EFA Feast!


Salmon Kebab

  • 2 10"-inch bamboo or metal skewers
  • 10 oz. piece center-cut wild salmon fillet, skinned
  • 1 medium orange or yellow pepper (use zucchini as a replacement if needed)
  • 1/4 cup dry white wine (or white cooking wine)
  • 2 tbs olive oil
  • 1 tbs chopped fresh dill
  • 1 tsp minced garlic
  • 6 vine-ripened cherry or grape tomatoes

For Salad

  • peach or mango salsa
  • red leaf salad
  • walnuts
  • raspberry vinaigrette



Prepare grill or turn on oven broiler. If using bamboo skewers, soak in warm water for 15 minutes.


Pat salmon dry and cut into 8 cubes. Cut pepper into 3/4-inch-thick squares (if using zucchini - they will become rounds of course). In a bowl, stir together the wine, oil, dill and garlic. Add the salmon, pepper (or zucchini), and tomatoes; make sure the marinade coats all the ingredients. Leave to sit in room temperature for 15-20 minutes. "String" the salmon, pepper and tomatoes onto the skewers. Sprinkle with sea salt and freshly ground pepper.


Grill kebabs on an oiled rack or broil under preheated broiler, turning kebabs until salmon is just cooked through but NOT OVER COOKED, around 6 to 8 minutes.


Serve with salad, and ENJOY! 
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