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Acne Program - Step 4: Adding Essential Fatty Acids To Your Diet
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By Rudy Silva
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Getting sufficient essential fatty acids is importance inclearing acne. It's these fatty acids that help control theproduction of androgens - the hormones that surge during theteen-age times, which causes excess sebum oil to clog your hairfollicle and contribute to creating your acne.
The three fatty acids you need daily are omega-3, omega-6, andomega-9. You need more omega 6, olive oil, than omega 3.
When you are deficient in the essential fatty acids, you willhave,
¡ìA weaken immune system ¡ìInflammatory disorders ¡ìPoor skin ¡ìSkineruptions that won't heal ¡ìIncrease sebum production causingacne ¡ìSebaceous glands size increase
Eating essential oils is necessary to provide the right oilsthat are used in the sebaceous glands. These oils can come fromstraight vegetable oils or from oils in specific foods such asnuts and seeds.
Use flax seed oil (omega-3 oil) and olive oil (omega-6 oil) inyour salad. These are the best oils to eat and are calledpolyunsaturated fatty acids. The other oil that is even betterfor you is called monounsaturated fatty acid, omega-9. This oilis found in avocados.
Most diets people have contain an excess of omega-6 oils, somostly likely you need to concentrate on getting more omega-3oils into your diet.
You can get omega-3 oil from,
¡ìavocados ¡ìsesame seeds ¡ìpumpkin seeds ¡ìwalnuts ¡ìdark leafygreen vegetables (spinach, mustard greens, kale) ¡ìwheat germ oil¡ìsalmon ¡ìsardines ¡ìalbacore tuna
Or, you can take one to 4 tablespoon of flax seed oil, omega-3oil, each day. This will give you the amount of omega-3 oil thatyour body needs to reduce or eliminate acne blemishes. You canadd this oil to your morning cereal, soups, smoothies, saladsand other liquid foods. Each tablespoon of flax seed oilcontains about 100 calories.
You can get omega-6 oil from,
¡ìFlaxseed oil ¡ìFlaxseeds ¡ìgrape seed oil ¡ìpistachio nuts ¡ìolives¡ìolive oil ¡ìsunflower seeds ¡ìevening primrose oil ¡ìpumpkin seeds
Taking 2-3 tablespoons of omega-6 oil a day will give you theamount of this oil that you body needs. You can add olive oiland other oils into your salad with the flax seed oil.
You can get omega-9 oil from,
¡ìOlive oil ¡ìAvocados ¡ìCashews ¡ìAlmonds ¡ìOlives ¡ìsesame oil¡ìpecans ¡ìpistachio nuts
Taking around 1 ? tablespoon of olive oil per day will give youthe omega-9 oil that your body needs.
Fish Oils
In addition to supplying your diet with omega-3 and omega-6oils, you need to supplement your diet with fish oils. Fish oilcontains EPA and DHA fatty acids.
Normally, enzymes in your body break down omega-6 into EPA andDHA fatty acids.
Eicosapentaenoic Acid (EPA) Docosahexaenoic Acid (DHA)
These two fatty acids eventually change into prostaglandins.
What are prostaglandins?
Prostaglandins are chemical hormones that come from omega-3 andomega-6 oils and that help,
regulate every function in your cells and organs.
Postaglandins also keep androgen hormones in control so thatexcess sebum is not produce in the hair follicle, which resultsin acne.
However, eating plenty essential fatty acids may not insure thatyou produce enough EPA and DHA, which produce the essentialprostaglandins.
It is critical for acne and more importantly for your healththat you get enough EPA and DHA in your cells and organs so theycan produce the required prostaglandins.
To increase the prostaglandins in your cell walls, it isnecessary for you to take a fish supplement, which contains boththe EPA and DHA.
Of course eating salmon, halibut, and mackerel twice a week willbe a plus in providing your body with more EPA and DHA.
Include at least 20% of your diet calories as good fats - omegaoils and fish oil. This is essential for controlling the excessactivity of your hormones and reducing the inflammation of youracne.
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