Healthy Skin Challenge: Day 4

Day 4 –  Healthy fats for a healthy glow!

For many years now fat has been villanized. Fat is not bad, it’s a matter of making good choices when it comes to eating fats.  Each skin cell is surrounded by two layers of fat that make up the cell walls and is known as the phospholipid bilayer. Dietary fat is critical to create well hydrated, glowing skin.

Problems arise when we are out of balance in terms of the types of fats we eat.  Our body requires certain fats called “essential fatty acids”. There are two main types – Omega 3 and Omega 6.  Omega 3s come from foods like fatty fish, fish oil supplements, walnuts, soy, dark green leafies, flax and chia seeds.  Vegetable sources of Omega 3 are less potent because they are in the form of ALA which must go through a conversion process to become Omega 3, but are still a great choice.  Omega 6 fats come from vegetable oils (think fried foods) and in almost all processed crackers, cookies and other packaged foods. When these fats are out of balance an inflammatory response is created.  The ideal balance of omega 3 to omega 6 fats is 1:2.

Today’s challenge is to reduce Omega 6 in your diet and increase intake of Omega 3’s. 

Some ideas: 

  • Sprinkle milled flax or chia on your salad or smoothie
  • Choose salmon for dinner instead of chicken or beef and eat if over a big heap of sautéed spinach


  • Snack on a handful of walnuts with an apple to tide you over between lunch and dinner
  • Challenge yourself to eat whole foods vs. foods that come in a box to cut down on Omega 6 fats.

Here are some delicious chia seed pudding recipes!


Don’t forget to continue with the first 3 days of the challenge by eating 5 to 7 servings of colorful fruits and vegetable each day, focusing on a serving of crucifers each day and to share your progress and inspiration, post photos and status updates, and tag your post with ‪#‎HealthySkinChallenge‬ on our Facebook page for a chance to win dmSkincare prizes!

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