Happy Food Part 3: fish, fish and once again fish…

Part 3 of my series about happy food: oily fish. I just think of sashimi or a delicious salad with fish… I just hope that you enjoy it as much as I do. And otherwise I might be able to persuade you to enjoy it, because oily fish contains a wealth of substances that can also be beneficial for your skin and brain. You get a lot of omega-3 fatty acids and vitamin D in oily fish. What has that got to do with your skin? Perhaps more than you think.

Vitamin D and omega-3 deficiency linked to depression

There are indications that people with skin complaints (such as very dry skin) are often deficient in these substances and that extra intake can help. But it appears that these deficiencies are also common in people who don’t feel good about themselves. Research shows that supplementing with vitamin D and omega-3 can help with depression. It is, of course, also very important to look into why these people actually have a shortage.

But first let’s go back to the kitchen and our shopping list. Fish is a good way of getting enough vitamin D and omega-3 fatty acids. Try to eat fish once or twice a week. You can also compliment this by taking a supplement, but first of all find out if you do have a deficiency.

You can have your vitamin D level tested at your GP surgery and you can test for omega-3 at home (The HS-Omega-3 Index test).

What are good supplements?

• Choose a vitamin D3 in oil (capsule) form. The oil provides absorbency for the vitamin in your body.
• Take no more than 1 gram of an omega-3 fatty acid supplement. Which of these fatty acids would you prefer? Make sure there is a minimum of 60% EPA and the rest is DHA
• Would you rather have a vegan option? You will come a long way with an algae oil!

More happy food?

Read my blog about food that will make you happy. There is a good chance that it will also make your skin happy. The next blog will be about fermented products and fibre.

Happy Food, food that makes your skin happy (Part 1)
Happy Food Part 2: the Mediterranean cuisine
Biohack yourself to beautiful skin