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Did you know your skin needs fat to look healthy?

We’ve all been told to limit the amount of fat in our diet, and to ensure that no more than 35% of our daily food intake is fat. The government divides this guideline amount into saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids and transfatty acids. But how many of us really know which fats are good for us and which should be avoided altogether? And is food labelling really telling us the whole story? (see also our skin treatment nutritional advice)

Despite the media scare stories, we shouldn’t remove fat from our diet altogether, and a lack of fat in our diets can lead to a number of deficiencies.

Essential fatty acids (EFAs) are, as their name describes, essential for the body to perform correctly.

Essential Fatty Acids are also vital to maintain healthy and glowing skin, and whatever you eat, good or bad, certainly shows on the outside. Skin that is lacking in Omega 3, an essential fatty acid, often feels dry and brittle. On the other hand, those who have enough of the fatty acid in their diet will have skin that appears soft and velvety. As the winter weather dries out the skin, the body needs more Omega 3 during the colder months.

These other symptoms can also show that your body is deficient in essential fatty acids:

Excessive Thirst
Excessive Urination
PMS or breast pain
Asthma or joint pains
Dyslexia or learning difficulties
Depression
Chronic Fatigue

Great sources of Essential Fatty Acids include:

Nuts and Seeds – Avoid peanuts and cashew nuts, and anything that is roasted or flavoured. Almonds and walnuts are a great source essential fatty acids, and are also packed with minerals such as zinc to support the immune system and fight bacteria in the skin

Oily Fish – Fish that is lower in the food chain is less likely to have toxic residues, so choose sardines and mackerel rather than tuna, or indeed fish fingers! Fish provides a great source of protein without the saturated fats found in meat. This makes it great for the skin, keeping it plump and youthful and reducing inflammation.

These two types of food are the best way to get EFAs into your diet, but other sources include:

Wholegrain Breads
Vegetable Oils
Eggs and Poultry
Kiwi Fruit

But remember, although these EFAs are vital for your body, there are certain kinds of fats which should be avoided altogether. Trans fats, frequently found in processed foods, can cause coronary heart disease and increased cholesterol, as well as increasing your chances of getting cancer or diabetes.

So, when choosing essential fatty acids for your diet, remember that any fats that have been heated will lose a large proportion of their beneficial properties and always try and ensure you choose foods from a natural source.