Omega-3s are essential fatty acids are found in both plant and animal foods.Omega-3 deficiency may manifest in your skin and hair, joints and could impact mental health.Get more omega-3 fats in your diet by eating foods like walnuts, salmon, flaxseeds and mackerel.<\/p>\n
Omega-3 fats<\/a> are becoming more of a focus in the health world, as they play a major role in heart, brain and overall health. Omega-3s are found in foods like fatty fish, walnuts and seeds\u2014which many Americans don’t eat enough of.\n<\/p>\n There are three types of omega-3 fats\u2014alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The first type is found in plants and the latter are found in seafood, meat and eggs. Experts have yet to establish recommended amounts of EPA and DHA, but recommend women consume 1.1 grams of ALA omega-3s each day and men consume 1.6 grams. While most of us aren’t at risk for an omega-3 deficiency, there are some negative consequences that come with regularly missing the mark on your omega-3 intake.\n<\/p>\n Your Hair and\/or Skin Is Dry and Flaky <\/p>\n It’s not just the weather that could be impacting your skin\u2014omega-3 fats help your skin and hair retain moisture. Research shows omega-3 consumption is associated with preventing UV-induced inflammation, hyperpigmentation, dry skin and skin cancer. These fats keep our skin in homeostasis so it can remain supple and glowing\u2014and it could be difficult to keep your skin moisturized and healthy without them. Eating too little fat in general can cause scaly, rough skin and lead to skin conditions like dermatitis and psoriasis. Increasing your intake of omega-3 fats\u2014particularly those found in fatty fish\u2014could stimulate hair growth and prevent hair loss. Jessica Ball, M.S., R.D<\/a>., says if you’re not getting enough of these fats, it can cause your hair to become dry and brittle.\n<\/p>\n You’re Feeling Anxious or Depressed <\/p>\n Omega-3s help support our brain health and protect against mood swings, anxiety and depression. Research indicates that people with mood disorders may have a lower concentration of PUFAS (polyunsaturated fatty acids) that are found in omega-3s and other unsaturated fats. One study found that omega-3 supplementation, in addition to traditional therapies, may benefits individuals with depression symptoms.\n<\/p>\n Our central nervous system relies heavily on these healthy fats to function, and not getting enough of them can cause inflammation throughout the entire body. Inflammation is also linked to poor mental health and upping your intake of omega-3s could both reduce inflammation and give your brain a necessary boost.\n<\/p>\n You’re Having Joint Pain <\/p>\n Speaking of inflammation, Ball says missing the mark on omega-3s can cause stiff joints and inflammation in other parts of the body. One study found participants with rheumatoid arthritis found pain relief with omega-3 consumption, most notably in morning stiffness.\n<\/p>\n Low omega-3 intake (and low fat intake in general) can result in a loss of flexibility<\/a> and increased joint pain, as fat is responsible for maintaining the structural integrity of our cells. It could be worth talking to your doctor about an omega-3 supplement<\/a> for joint pain\u2014and eating more fish, nuts and seeds each week.\n<\/p>\n Your Blood Pressure Is Higher Than Normal <\/p>\n