Thursday, September 6, 2012
Nutrition for Healthy Skin: Part 2
Omega-3 fatty acids are known to be anti-inflammatory, and the relative intake of omega-6 to omega-3 polyunsaturated fatty acids (PUFAs) may be a crucial dietary factor in the regulation of systemic inflammation. Our modern diets tend to be very unbalanced in essential fatty acid intake; the ratio of omega-6 to omega-3 fatty acids in Western diets is commonly at least 10 to 1, compared with ratios of 4 to 1 in Japan and 2 to 1 in hunter-gatherer populations. (1) This high ratio of omega-6 to omega-3 fatty acids in our modern diet likely plays a role in the prevalence of inflammatory skin conditions such as acne, psoriasis, and rosacea.
Increasing dietary omega-3 fats is an important step towards healing the skin. High levels of omega-3 fatty acids have been shown to decrease inflammation, and may reduce the risk of acne and other skin problems by decreasing insulin-like growth factor (IGF-1) and preventing hyperkeratinization of sebaceous follicles. (2) Conditions such as atopic dermatitis and psoriasis have been shown to be positively affected by supplementation with omega-3s from fish oil, likely due to competitive inhibition of arachidonic acid leading to a reduction in the inflammatory process. (3) Clinical results from omega-3 supplementation include an improvement in overall skin condition as well as a reduction in pruritis, scaling, and erythema. Omega-3 fatty acids have also been demonstrated to inhibit inflammation in the skin caused by UV radiation, and may even reduce the risk of skin cancer. (4)