Clear Skin with Omega-3 Fatty Acids: Recipes to try out
We can find Omega 3 Fatty acids in many ingredients around us such as Oysters, Chia Seeds, Walnuts, Salmon and even in capsule supplements. But why is omega 3 fatty acids such a big thing when it comes to its benefits to skincare?
According to studies done, foods high in Omega 3 fatty acids can decrease the production of proinflammatory eicosanoids through direct competition with the metabolisms of amino acids, increasing the skin's photoaging protection against UV rays. There has also been 30% increase in skin hydration and accelerated wound healing.
Looking at all the benefits, here are 3 easy recipes to start incorporating Omega 3 into your diet:
1. Walnut-Rosemary Crusted Salmon
Photo taken from EatingWell
- Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.
- Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.
- Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.
- Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
- Sprinkle with parsley and serve with lemon wedges, if desired.
2. Salmon & Roasted Vegetables Salad
Photo taken from EatingWell
- 3 tablespoons extra-virgin olive oil, divided
- 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked
- Preheat oven to 450 degrees F.
- Toss root vegetables in a large bowl with 1 tablespoon oil, 1/2 teaspoon pepper and 1/4 teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more.
- Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining 1/4 teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
- When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables.
3. Blueberry Flax Seed Muffin
- 2 medium apples
- 1 1/2 c. all-purpose gluten-free flour
- 1 1/2 c. flax seed meal (see Note)
- 1 c. brown sugar
- 2 tsp. baking soda
- 2 tsp. cinnamon
- 1 tsp. kosher salt
- 2 large eggs
- 3/4 c. whole milk or unsweetened almond milk
- 1 tsp. vanilla extract
- 1 1/2 c. fresh or frozen blueberries
- 1/4 c. whole flax seeds
- Preheat the oven to 350 degrees F. Peel and purée the apples in a blender or food processor. Set aside (the mixture will turn brown). Line a 6-muffin tin with large paper cups, and set aside.
- In a large bowl, mix the flour, flax seed meal, sugar, baking soda, baking powder, salt, and cinnamon. In a separate bowl, combine the milk, eggs, and vanilla. Mix well, and slowly pour the liquid ingredients into the dry ingredients, stirring. When the wet and dry ingredients are combined, add the apple purée and blueberries, and gently stir to combine.
- Using a measuring cup or scoop, evenly divide the batter between the muffin cups. (They will fill nearly all the way to the top, and because these are gluten-free muffins, they aren't going to rise too much.) Sprinkle the flax seeds on top of each muffin. Bake, uncovered, for 20 to 30 minutes or until a toothpick inserted in the center of the muffin comes out clean. Cool in the muffin tin for 5 to 10 minutes.
Try these recipes out and let us know what you think by tagging us on social media @izuskincare !