The first article in this series on nutrition and skin health explained how vitamin A, zinc, and vitamin C can all help improve the appearance and health of your skin. In this second article, I will address three more important nutrients that can maximize skin health: omega-3 fatty acids, biotin, and sulfur. Omega-3s may also improve cognitive function. Experts recommend eating two servings a week of fatty fish such as salmon or tuna—which are high in omega-3s—to gain the most benefit. People who don’t eat enough fish can take a fish oil supplement.
One-third of a medium avocado contains 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. Avocados are also a good source of fiber (11 percent daily value or 3 grams for one-third of a medium avocado). Including fiber-rich vegetables and fruit may reduce the risk of heart disease, as well as type 2 diabetes and obesity.
Omega-3 fatty acids. Omega-3s can improve cardiovascular health, a plus for libido. avocados are loaded with vitamin E. Vitamin E is a key antioxidant that widens blood vessels,
Cashews (2.6 grams of LA per ounce) . Cashews can satisfy our cravings for crunchy, salty snacks. As a bonus, they’re also rich in the omega-3 fatty acid ALA and high in protein. Tofu (3 grams of LA per 1/2 cup) . With a mild, nutty flavor, tofu pairs well with many dishes.
Omega 6 is a type of polyunsaturated fat, like omega 3. Omega 6 and omega 3 are both incredibly good for you. But, their effects vary somewhat depending on the ratio of omega 6 to omega 3. Having too much omega 6 in your diet and not enough omega 3 can increase inflammation, which may then raise your risk of some diseases.
. 63 140 343 388 4 64 90 336 385

how much omega 3 in avocado