Acne Program – Step 4: Adding Essential Fatty Acids To Your Diet

    essential fatty acids

    Getting sufficient essential fatty acids is important in clearing acne. It’s these fatty acids that help control the production of androgens – the hormones that surge during the teenage days, which causes excess sebum oil to clog your hair follicle and contribute to creating your acne.

    The three fatty acids you need each day are omega-3, omega-6, and omega-9. You’ll need more vitamin 6, olive oil, than omega 3.

    When you’re deficient in the essential fatty acids, you may have:

    • A weaken immune system
    • Inflammatory disorders
    • Poor epidermis
    • Skin eruptions that will not cure
    • Boost sebum production causing acne
    • Sebaceous glands size growth

    Eating essential oils is crucial to offer the ideal oils which are used in the sebaceous glands. These oils can come from straight vegetable oils or from oils in specific foods like seeds and nuts.

    Use flax seed oil (omega-3 oil) and olive oil (omega-6 oil) on your salad. These are the best oils to eat and are called polyunsaturated fatty acids. The other oil that’s even better for you is called monounsaturated fatty acid, omega-9. This oil is found in avocados.

    Most diets people have contained an excess of omega-6 oils, so most likely you want to focus on putting more omega-3 oils in your diet plan.

    You can get omega-3 oil out of:

    • avocados
    • citrus seeds
    • pumpkin seeds
    • walnuts
    • dark leafy green vegetables (spinach, mustard greens, spinach)
    • wheat germ oil
    • salmon
    • sardines
    • albacore tuna

    Or, it is possible to take one to 4 tbsp of flax seed oil, omega-3 oil, daily. This will grant you the quantity of omega-3 oil that your body should decrease or eliminate acne breakouts. You can add this oil to your morning cereal, soups, smoothies, salads and other liquid foods. Each tablespoon of flaxseed oil contains about 100 calories.

    You can get omega-6 oil out of:

    • Flaxseed oil
    • Flaxseeds
    • jojoba seed oil
    • pistachio nuts
    • olives
    • olive oil
    • citrus seeds
    • evening primrose oil
    • pumpkin seeds

    Taking 2-3 tablespoons of omega-6 oil every day will provide you the total amount of the oil that your body requires. You may add olive oil and other oils to your salad using all the flaxseed oil.

    You can get omega-9 oil out of:

    • jojoba oil
    • Avocados
    • Cashews
    • Almonds
    • Olives
    • jojoba oil
    • pecans
    • pistachio nuts

    Taking about 1 1/2 tbsp of olive oil every day will provide you the omega-9 oil that your body requires.

    Fish Oils

    As well as providing your diet plan using omega-3 and omega-6 oils, you have to supplement your diet with fish oils. Fish oil contains EPA and DHA fatty acids.

    Normally, enzymes in your body break down omega-6 into EPA and DHA fatty acids.

    Eicosapentaenoic Acid (EPA)
    Docosahexaenoic Acid (DHA)

    These two fatty acids finally become prostaglandins.

    Acne and Vitamin Supplements

    What are prostaglandins?

    Prostaglandins are chemical hormones that come from omega-3 and omega-6 oils which assist,

    Govern every part in your organs and cells.

    Prostaglandins additionally keep androgen hormones in control so that excess sebum isn’t created in the hair follicle, which results in acne.

    But eating lots essential fatty acids might not guarantee that you create enough EPA and DHA, which produce the most vital prostaglandins.

    It’s essential for acne and more notably to the health that you get enough EPA and DHA in your cells and organs in order that they can create the essential prostaglandins.

    To grow the prostaglandins on your cell walls, so it’s essential that you have a fish supplement, which comprises both the EPA and DHA.

    Obviously eating salmon, halibut, and salmon twice a week will probably be a bonus in providing your body with more EPA and DHA.

    Contain at least 20 percent of your diet calories as well fats – omega oils and fish oil. This is vital for controlling the extra activity of your hormones and reducing the redness of your acne.


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