Have you ever dreamt of having hair like those girls in the Pantene commercial? Are you experiencing hair problems like dry scalp, hair loss, breakage of hair? I have a solution for you. All your hair needs are Omega 3, a component that has extraordinary effects in accomplishing healthier hair.
Today we’re going to take a look at all the benefits Omega 3 fatty acids have to offer. These will not only help replenish your hair but also promote healthy growth in the future.
Omega 3 is a very critical nutrient. However, our body does not produce Omega 3. Omega 3 consumption can be included in the diet or consumed orally by external means.
Here are 7 benefits of Omega 3 for your hair –
1. Building up hair strength:
We all not only wish to have long and strong hair, but we also take expensive treatments and hash measures in trying to achieve that. We can remedy all that by simply including omega 3 rich foods in our diet. Omega 3 contains vital nutrients and proteins essential for increasing hair density. Some studies have shown Omega 3 can improve the overall thickness of the hair and make it more substantial from the inside. Hence, intake of Omega 3 along with antioxidants may lead to the overall robustness of the hair. Omega 3 not only helps with the premature aging of hair and prolongs it.
2. Protection from harmful UV radiation:
UV radiation affects your skin and affects your hair. Omega 3 fatty acids contain anti-inflammatory properties, which help keep the skin cells healthy and moist. Exposing your hair to the sun may lead to split ends, frizz, and discoloration. It is crucial to consume Omega 3 rich foods like fish, flax seeds, chia seeds, walnuts, etc. They may reduce the sensitivity to harmful ultra-violet rays.
AUTHORS NOTE – Using extra virgin Olive oil as a part of hair conditioning has proven to help repair and maintain hair. Moreover, it also has significant benefits for the scalp.
3. Preventing conditions like Eczema and psoriasis:
Researchers observed that daily intake of supplements containing Omega 3 and Omega 6 in appropriate amounts had reduced acute Eczema by 50%, in about 80% of people. In addition to that, researchers believe that fish oil that contains large amounts of Omega 3 helps reduce leukotriene B4, an inflammatory substance that highly contributes to causing Eczema.
Deficiency of Omega 3 in the body can lead to dandruff, and if you already have it, it worsens. Omega 3 soothes the scalp and prevents dandruff and flakiness. It also reduces the itchiness of the scalp.
4. Fish oil contains antibacterial properties.
It safeguards the skin in case of dermatitis and aging. It helps a great deal in healing wounds and keeping the scalp clean.
5. Boosting hair growth and reducing hair loss:
Causes of hair loss vary from stress to deficiencies in prime nutrients. Omega 3 fatty acids contain saturated fats and lipids. It can improve hair conditions, particularly in severe daily hair loss. It stimulates blood circulation, which leads to the nourishment of hair follicles as nutrients and oxygen reach the hair in ample amounts. Omega 3 helps hair grow stronger, shinier, and thicker. It also helps increase the hair diameter and reduce dry ends, further leading to split ends.
Some studies have shown that fermented fish derivative oil has elevated the boost of dermal papilla cells, stimulating healthy hair growth.
AUTHORS NOTE – Constant styling and coloring hair can also lead to dry and damaged hair. Omega 3 has the potential to remedy that.
6. Helps with baldness:
Journal of clinical and aesthetic dermatology conducted a study in 2017. The researchers brought in patients suffering from a condition called genetic alopecia, commonly known as baldness, which appears in both males and females. They took supplements containing omega 3 (fish oil, flax seeds) along with antioxidants and melatonin twice a day. After about six months, about 80% of people observed growth in their hair.
Another study was published in the international journal of molecular sciences in 2018 conducted on 120 participants. The researchers observed that fermented mackerel oil, when used, stimulated the hair follicles and promoted effective hair growth.
The American Academy of Dermatology (AAD) quotes these findings in an article on female-pattern hair loss, the most common cause of hair loss in females.
The study carried out in 2015 revealed that in all the participants that took Omega 3 and Omega 6, about 90% showed promising results. They had thicker hair, reduced hair fall, and a healthy scalp.
7. Reduce inflammation:
Follicular inflammation further causes serious hair fall. Therefore, it is necessary to treat it as soon as possible. Many studies conducted on animals have indicated that Omega 3 fatty acids, in turn, contain anti-inflammatory properties. A type of Omega 3 fatty acid called Eicosapentaenoic (EPA) produces a chemical called eicosanoids, which has proven to be highly effective in reducing inflammation. Omega 3 has a quick build-up; hence it may take about six weeks to 6 months to show results.
AUTHORS NOTE – taking Omega 6 and Omega 3 in improper amounts may cause inflammation.
Foods containing Omega 3:
- Nuts: walnuts, in particular, have a high amount of Omega 3. It helps restore the moisture in the hair and further protects it from sun damage.
- Fish: It contains many DHA and EPA components of Omega 3. These contribute highly to providing hair with all the nutrition it needs.
- Soybeans: contain Vitamin E and ALA, which provide hair with moisture.
- Seeds: chia seeds, sunflower seeds, flax seeds are some examples of Omega-rich sources.
AUTHORS NOTE – (AHA) American heart association suggests people eat fish at least twice per week. Particularly oily fish, which are rich in Omega 3 fatty acids. You can also check out the scientific opinion on the upper intake level of (EPA), (DHA) and (DPA) by the European food safety Authority (EPSA)
1. Can we take Omega 3 every day?
The FDA advises that the Omega 3 intakes should not exceed more than 3 g per day. It reduces inflammation, thereby reducing the potential of immune system functioning, leading to further health-related complications.
2. At what time of the day should Omega 3 be taken?
You can take it whenever it is convenient for you. However, physicians suggest splitting the dosage into parts and taking it at appropriate intervals to avoid acid reflux. However, it is best to take it during dinner time.
3. What are some Omega 3 rich foods?
Fish has the highest amount of Omega 3 fatty acids. Also, for vegetarian people or people who cannot stand the smell of fish, plant-based products such as flax seeds, chia seeds, soybeans, and dietary supplements can be effective.
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So far, we’ve established that Omega 3 fatty acid is a miracle worker in countering acute hair-related problems. We have also seen various benefits like reducing inflammation, strengthening hair, promoting hair growth, reducing hair loss, protecting against UV radiation, countering severe scalp conditions. We have also looked into some examples of foods rich in Omega 3.
The consumption of Omega 3 with the help of supplements prescribed by an expert should be included in the diet. It is imperative to inspect the requirements of Omega 3 for your body by a professional nutritionist.
What do you think about this article? Do you know any more benefits of Omega 3? Let us know in the comments section below.