It is important to know that in the composition of the sebum of acne-prone skin, there is an increase in the production of triglycerides, scales, a decrease in the content of linoleic acid, and the production of pro-inflammatory free fatty acids.
In the follicular canal, triglycerides from the sebum are converted by enzymes secreted by bacteria important in acne into free fatty acids, some of which are known to have pro-inflammatory activity.
This is why it is important to eat foods rich in omega-3 to reduce inflammation factors.
They also help fight stress, anxiety and promote positive emotions like serenity and renewed energy.
There are three types of omega-3s:
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are of marine origin. They are mainly found in:
- fatty and semi-fatty fish
- fish oil, especially cod liver oil
- organic eggs
- seafood : shrimps, squids, octopus,...
Alpha-linolenic acid (ALA) is of plant origin. You can find it in :
- seeds and oilseeds (the champions of all categories are flax seeds and chia seeds, but think of walnuts too!)
- oils extracted from certain oilseeds: flaxseed (52.8%), camelina (18.3%), hemp (17.5%), walnuts (12.2%), rapeseed (9.6%),...
- green vegetables: spinach, parsley, watercress, broccoli, etc.
To be assimilated, ALA must be converted in the body into EPA and DHA.
However, this conversion takes place differently depending on the individual (notably according to age, sex, intestinal flora, etc.) and, therefore, not always in an assimilable way.
It is thus recommended to diversify its contributions thanks to the consumption of omega-3 of at the same time vegetable and marine origin.
Recommended daily intake: 2g/day