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5 Omega-3 Fatty Acid Rich Foods To Enhance Your Skin And Hair Health

Omega-3 is an important food nutrient found in plants and animals (mainly sea food.) A conglomeration of 3 types of fatty acids, omega-3 helps in regulating body functions (hydration, blood circulation, cell repair etc) especially when it comes to the health of your skin and hair.

Omega 3 Rich Foods On A Table

Why Omega-3?

Omega-3 is rich in fatty acids which are all about repairing and protecting the body – especially the skin and hair. Rich in proteins, an omega-3 diet is the easiest way to get all important nutrients from a singular source. It provides hydration to the body, traps moisture and reduces inflammation. In short, it is the answer to all your hair and skin woes. If you still don’t believe us, read further to know more!

How Foods with Omega-3 Can Make Your Skin and Hair Healthier

Benefits To Your Skin

  1. Clears your complexion

    If you are someone who suffers from dark spots, blemishes and general uneven skin tone, then we recommend that you consider adding omega-3 sources to your diet. Omega-3 fatty acids contain properties which lighten the complexion and even out the skin tone.

  2. Protection against sun damage

    Sun damage is the leading cause of numerous skin problems. The harsh ultraviolet rays cause tanning, blemishes and dark spots – among other problems. Omega-3 sources reduce the sensitivity of the skin to such rays, protecting against sun burns and rashes.

  3. Combats Acne and Pimples

    A diet of Omega-3 sources is rich in anti – inflammatory properties which prevent and reduce pimples and acne. It improves the pH levels of your skin, regulates sebum production and keeps the skin hydrated.

Benefits To Your Hair

  1. Boosts Hair Growth

    Foods rich in omega-3 fatty acids play a major role in boosting the health of the hair and its growth. The omega-3 fatty acids in such foods promote blood circulation of the scalp, providing vital nutrition and hydration to the hair follicles – preventing hair fall and strong roots.

  2. Reduces Scalp Irritation and Inflammation

    Incessant itching, dandruff and general scalp discomfort are among chief symptoms of scalp irritation and inflammation. The anti – inflammatory properties in foods rich in omega-3 fatty acids help in soothing an irritated scalp by hydrating your scalp and trapping moisture to the hair follicles. It further strengthens the hair by eliminating dandruff.

  3. Protects and Repairs Damage to Scalp and Hair

    Foods rich in omega-3 fatty acids are excellent when it comes to protecting and repairing damage to your hair and scalp. It aids in reviving the health and strength of your hair. It traps moisture and repairs damaged hair cells  giving you soft, shiny hair. Here are some of the best home remedies for damaged hair that you can try at home now!
Infographic Showing the Benefits Of Omega 3

The Best Omega-3 Rich Foods to Include in Your Diet for Healthier Skin and Hair

  1. Soybeans

    Soybeans and other soy products like soy oil and milk are very rich sources of omega-3 fatty acids. If you’re a vegetarian looking to boost your intake of omega-3, then soybean should be a must in your diet. Soybeans regenerate cells, trap moisture and reduce acne.
  2. Seeds

    The most popular source of vegetarian omega-3 are seeds. Not only does it contain an abundance of nutrition, but also does not add any extra calories or fat to your diet. A handful of such seeds contain more omega-3 than most other vegetable sources – so seeds are especially important if you are a vegetarian. The most popular are flaxseed omega-3 which protects against sun damage and locks in moisture to the skin and hair. Sunflower seeds and chia seeds are a close second.

  3. Walnuts

    If you are looking to have the skin and hair of your dreams, then the easiest way is to integrate walnuts into your diet. They are rich in terms of omega-3 fatty acids and especially important to eat if you suffer from dryness. It not only provides hydration but traps moisture maintaining the vitality of your skin and hair.

  4. Avocado

    Avocados are not only rich in omega-3 but also other essential vitamins and minerals which are important for the health of your hair and skin. It contains antioxidants which not only reduce inflammation but also have anti-ageing properties.

  5. Fatty Fish and Other Seafoods

    Fatty fishes such as salmon, tuna, herring, mackerel etc are all very rich sources of omega-3 fatty acids. These foods (especially salmon omega-3) are rich in proteins and essential vitamins which are important for various body functions – especially for ensuring the vitality of your skin and hair.
Foods With Omega 3

Pro Tips

We cannot stress enough that adding foods rich in omega-3 fatty acid to your diet would be a boon to the health of your hair and skin. At the same time, it is also essential to complement the benefits of omega-3 with the proper skin care and hair care products. We strongly recommend the following:

  1. Coco Soul Face Wash

    Made with coconut, neem and ayurvedic herbs, this natural face wash is free from chemicals like paraben and sulphate. It hydrates the skin, repairs the damage, and promotes collagen production.

  2. Coco Soul Hair Shampoo and Conditioner Combination

    This exciting hair care combo consists of a Hair and Scalp Cleanser and Conditioner. It is powered with the goodness of Virgin King Coconut Oil and exotic ayurvedic herbs. This combination repairs damaged hair, binds the proteins to strands and prevents hair loss or breakage. It is organic and free from chemicals.

To sum up, a diet consisting of omega-3 foods will boost the health of your skin and hair. Omega-3 is rich in proteins  which is all about repairing and building skin and hair cells. With a positive effect on your skin, hair and overall body, it is no secret that omega-3 foods are a crowd favourite.

Frequently Asked Questions About Foods Rich in Omega-3 Fatty Acids

  1. Which Omega-3 sources are best for hair and skin?

    The best source of omega-3 is seafood, especially fatty fish. However, if you are a vegetarian, then we recommend avocados, spinach etc. A balanced diet consisting of omega-3 rich foods will give you healthy skin and hair in no time.

  2. Which foods are richest in vegetarian omega-3?

    Omega-3 fatty acids are also found in vegetarian sources like, nuts (walnuts, flaxseeds, chia seeds, hemp seeds), plant oils (canola oil, flaxseed oil, soybean oil), vegetables (kidney beans, avocado, edamame, seaweed.)
  3. Does omega-3 make your skin glow?

    Yes! Omega-3 contains fatty acids and proteins which repair skin cells and promote blood circulation. Thus, causing your skin to glow. It further hydrates the skin, reduces inflammation and improves the skin tone.


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