Oily Fish Delicious…..and Nutritious!
Fish are an excellent source of lean protein and contain good levels of important nutrients including selenium, magnesium, vitamins B12, B6 and B3 and omega 3.
Oily fish (salmon, mackerel, sardines, anchovies, herring, trout) contain excellent levels of omega 3 fatty acids. These nutrients, part of the essential fatty acids family, are vital for our health. They have numerous benefits including reducing depression, balancing hormones, reducing inflammation, reducing blood pressure and cholesterol levels, and improving behavioural problems in children.
But how do you know if you are getting enough omega 3?
One of the most obvious symptoms of essential fatty acid deficiency is dry skin. Every cell membrane is composed of essential fats which keep it flexible, and more able to control what goes in and out of the cell. When there is insufficient fat in the diet the cells are less able to retain water and lose their plumpness. Scientists have shown that if they create an essential fatty acid deficiency in animals, they develop dry, itchy, inflamed skin; are more likely to develop skin infections, and their wounds take longer to heal. Some studies have revealed that people suffering from eczema are deficient in omega 3, and it is thought that babies who develop eczema when weaned, do so because their new diet is lower in essential fats than their mother’s breast milk.
Three portions a week of sardines, mackerel, herring or salmon would provide your body with a good intake of omega 3 and should have an impact on dry skin conditions
If you suffer from dry skin conditions and would like some personalised dietary advice you can contact Emily at www.4wellpeople.co.uk