92 | AUSTRALIAN NATURAL HEALTH naturalhealthmag.com.au
OMEGA-3
Omega-3 essential fatty acids are, as
their name suggests, essential for good
physical and mental health. They are
also one of the most potent ways to
improve the youthful appearance of
skin. Omega-3 fatty acids maintain the
health of the cell membrane – in a (wal)
nutshell: they prevent the bad guys
entering the cells while inviting the good
guys in. And since membrane health is
what determines the cells’ ability to hold
water, a healthy barrier means hydrated
cells, which in turn means plumper,
smoother skin.
According to dermatologist and
skin care expert Nicholas V. Perricone,
MD, author of The Wrinkle Cure,
the need for omega-3 fatty acids goes
beyond reinforcing the cell membrane.
He claims omega-3 fatty acids also
help reduce the body’s production of
inflammatory compounds, which are the
natural chemicals involved in the ageing
process that affect the look and feel of
our largest organ: our skin.
When people think of omega-3
they usually think of oily fish and fish
oil supplements. However, fish-based
omega-3s are problematic as they are
often accompanied by a cocktail of heavy
metals, toxins and in the case of farmed
salmon, antibiotic residues. If you are
keen to increase your intake from a safe,
sustainable vegan source, you can get all
the benefits without the risks by getting
long-chain omega-3s from tank-grown
algae – algae being where fish get their
omega-3s from in the first place. This
way, you are essentially cutting out the
middle men.
It’s worth noting that it is more
complex than simply consuming high
levels of omega-3 fatty acids. It is just
as important to reduce dietary levels of
omega-6.
“We only need a tiny amount of
omega-3 fatty acids and these can
be obtained in a plant-based diet via
ground flaxseed, chia seeds, hemp
seeds, walnuts, leafy greens and other
vegetables,” says Dr Roex-Haitjema.
“The key is to keep omega-6 fatty
acid intake under control, because a
high level of omega-6 will compete for
EAT
Seeds: Sunflower, saffron, pumpkin,
flaxseeds, hemp and chia seeds
Greens: Spinach, kale, Brussels sprouts
Beans: Mung, kidney and soybeans
Algaethe same enzymes as omega-3, where
the latter always misses out. So, your
intake of omega-3 can be adequate, but
will not be metabolised adequately in
the presence of too much omega-6.
“An animal-based diet is usually high
in omega-6 fatty acids [arachidonic acid]
which is a pro-oxidant, causing oxidative
stress that promotes the ageing process.
Processed plant foods, such as mock
meats and vegetable oils – including
sunflower, safflower and grape seed oil –
are also high in omega-6 fatty acids and
should therefore be avoided,” says Dr
Roex-Haitjema.“As well as
supporting the
process of collagen
formation,
vitamin C reduces
oxidative damage”