The Importance of Omega 3's in the Treatment of Skin and Eye Conditions
Omega-3 fatty acids also known as polyunsaturated fatty acids are considered essential fatty acids. They are necessary for human health but can only be acquired through food or dietary supplements. Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. Research indicates that omega-3's reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for memory as well as behavioral function.
Systemic conditions such as psoriasis can have a direct impact on all parts of the body’s normal function. There are approximately 80 oil glands surrounding the eyelid. Anytime the immune balance of the body is disrupted these oil glands may react by producing too much, too little, or even the wrong kind of oils. This malfunction causes the eyelids to become inflamed, irritated, red and itchy. The addition of three servings per week of Omega-3’s in the form of foods rich in Omega 3’s or Omega 3 supplements can be beneficial in correcting the function and process of the oil glands surrounding the eye. These essential fatty supplements aid in an overall balanced diet as well as easing the discomfort of ocular and skin conditions.Other symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Foods ranked as quality sources of omega 3 fatty acids |
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| Food | Serving Size | Cals | Amount (grams) | DV (%) |
Nutient Density | World's Healthiest Foods Rating |
| Flaxseed | 2 Tbs | 95.3 | 3.51 | 146.3 | 27.6 | excellent |
| Cloves, dried, ground | 2 tsp | 14.2 | 0.20 | 8.3 | 10.6 | very good |
| Walnuts | 0.25 cup | 163.5 | 2.27 | 94.6 | 10.4 | excellent |
| Oregano, dried, ground | 2 tsp | 9.2 | 0.12 | 5.0 | 9.8 | very good |
| Salmon, Chinook, baked/broiled | 4 oz-wt | 261.9 | 2.09 | 87.1 | 6.0 | excellent |
| Cauliflower, boiled | 1 cup | 28.5 | 0.21 | 8.8 | 5.5 | very good |
| Mustard seed | 2 tsp | 35.0 | 0.20 | 8.3 | 4.3 | very good |
| Cabbage, shredded, boiled | 1cup | 33.0 | 0.17 | 7.1 | 3.9 | very good |
| Romaine lettuce | 2 cup | 15.7 | 0.08 | 3.3 | 3.8 | good |
| Broccoli, steamed | 1 cup | 43.7 | 0.20 | 8.3 | 3.4 | very good |
| Brussel sprouts, boiled | 1 cup | 60.8 | 0.26 | 10.8 | 3.2 | good |
| Winter squash, cooked, slices | 1 cup | 80.0 | 0.34 | 14.2 | 3.2 | good |
| Tofu, raw | 4 oz-wt | 86.2 | 0.36 | 15.0 | 3.1 | good |
| Summer squash, cooked, slices | 1 cup | 36.0 | 0.15 | 6.3 | 3.1 | good |
| Hailbut, baked/boiled | 4 oz-wt | 158.8 | 0.62 | 25.8 | 2.9 | good |
| Collard greens, boiled | 1 cup | 49.4 | 0.18 | 7.5 | 2.7 | good |
| Spinach, boiled | 1 cup | 41.4 | 0.15 | 6.3 | 2.7 | good |
| Kale, boiled | 1 cup | 36.4 | 0.13 | 5.4 | 2.7 | good |
| Soybeans, cooked | 1 cup | 297.6 | 1.03 | 42.9 | 2.6 | good |
| Shrimp, steamed/boiled | 4 oz-wt | 112.3 | 0.37 | 15.4 | 2.5 | good |
| Turnip greens, cooked | 1 cup | 28.8 | 0.09 | 3.8 | 2.3 | good |
| Cod, baked/broiled | 4 oz-wt | 119.1 | 0.32 | 13.3 | 2.0 | good |
| Strawberries | 1 cup | 43.2 | 0.11 | 4.6 | 1.9 | good |
| Green beans, boiled | 1 cup | 43.8 | 0.11 | 4.6 | 1.9 | good |
| Snapper, baked/broiled | 4 oz-wt | 145.2 | 0.36 | 15.0 | 1.9 | good |
| Scallops, baked/broiled | 4 oz-wt | 151.7 | 0.35 | 14.6 | 1.7 | good |
| Tuna, yellow fin, baked/broiled | 4 oz-wt | 157.6 | 0.33 | 13.8 | 1.6 | good |
| Raspberries | 1 cup | 60.3 | 0.12 | 5.0 | 1.5 | good |
| Miso | 1 oz | 70.8 | 0.14 | 5.8 | 1.5 | good |
| World's Healthiest Foods Rating | Rules | ||||
| excellent | DV>=75% | OR | Density>=7.6 | AND | DV>=10% |
| very good | DV>=50% | OR | Density>=3.4 | AND | DV>=5% |
| good | DV=>25% | OR | Density>=1.5 | AND | DV>=2.5% |
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