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HOW YOUR SKIN BENEFITS FROM HEALTHY FATS

December 03, 2018 by Renee Tavoularis

HOW YOUR SKIN BENEFITS FROM HEALTHY FATS

By Kristen Link

Spend any time learning about the latest in nutrition news and you’ll almost be sure to hear that healthy fats are one of the best things you can add into your diet. Yes, gone are the days of “low-fat cookies” as we celebrate putting coconut oil in your coffee and avocado on everything.

DEFINING HEALTHY FATS

To clarify, the health halo isn’t attributed to all fats but rather what are commonly referred to as “healthy fats” and mostly considered to be unsaturated, including monounsaturated and polyunsaturated fats. Some examples of these "healthy fats" are found in avocados, nuts, seeds and olive oil. In addition to being beneficial for your skin, these fats have been shown to be a critical component against fighting heart disease as well.

UNDERSTANDING HEALTHY FATS IMPACT

In order to understand the positive impact of healthy fats on your skin, it’s important to remember that your skin cell walls are comprised of two layers of fat, known as the phospholipid bilayer. Dietary fats are absorbed within these layers and helps give skin its radiant and smooth look.

Additionally, healthy fats often contain other important elements such as Omega-3 fatty acids that are vital to a lasting glow. Currently, many diets are too high in Omega-6 fats and do not contain adequate amounts of Omega-3 fats which can lead to negative health effects. Omega-3 fats, however, are a known anti-inflammatory and can help calm irritation due to sun damage as well as acne. Plant-based foods that contain high levels of Omega-3s include flaxseeds, chia seeds and walnuts.

Vitamin E is also an important element in certain healthy fats that can greatly benefit your complexion. In addition to containing powerful antioxidants, Vitamin E can help stimulate the production of collagen which is a key component to achieving a smooth complexion. This essential vitamin is found in avocados, olive oil, sunflower seeds and almonds.

Lastly, while coconut oil is a saturated fat, it can provide a whole host of benefits when incorporated into your diet in moderation. Coconut oil can help bolster your immune system and is known to be anti-microbial, anti-viral and anti-fungal all of which are important for healthy skin.

FIVE WAYS TO EAT MORE HEALTHY FAT EVERYDAY

Need some inspiration on how to incorporate more healthy fat into your everyday routine? Check out these five simple strategies:

  1. Instead of a sugar laden, bottled dressing, use olive oil and fresh lemon juice on your salads.
  2. For a sweet treat, drizzle melted coconut oil over fresh fruit and garnish with some mint.
  3. Use avocado on sandwiches to provide a creamy texture.
  4. Swap out steaming your vegetables to roasting or sautéing with some coconut oil or avocado oil.
  5. Make your own healthy skin trail mix by combining 1/4 cup shelled walnuts, 1/4 cup raw almonds, 2 tablespoons sunflower seeds, 1 tablespoon no-sugar added dried cranberries and 1 tablespoon cacao nibs which are also full of antioxidants!

 

Kristen Link is a Certified Integrative Health Coach who helps individuals develop a deeper understanding of their personalized food and lifestyle choices to live a more sustainable, healthier, balanced, and fulfilling life. Learn more at http://wellnessbykristen.com/
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