Prevent fine lines and wrinkles with fish, flax, and walnuts

by Sonja on September 11, 2009

Want to prevent fine lines and wrinkles? Get beautiful from the inside out with oil-rich fish (like salmon), flax seeds, and walnuts, which are rich in omega-3 fatty acids. You probably know that omega-3s are beneficial to your heart and may even help with depression. But did you know about the beauty benefits? Omega-3s keep skin hydrated and more elastic, which translates into the prevention of fine lines and wrinkles, explains my incredibly knowledgeable health coach Christine Gonzalez, who’s also a practicing integrative pharmacist. Bring on the omega-3s!

Getting Omega-3s into Your Diet

Think about your diet. Are you eating enough fish? Are you sprinkling on flax seeds, snacking on walnuts? If not, then get to it.

Fish. Salmon is the most popular fish that’s especially rich in omega-3s. You can also find these fatty acids in other cold-water fish, like herring, mackerel, anchovies, and sardines. Albacore tuna also contains omega-3s, just not as much. The American Heart Association recommends eating fatty fish twice a week (a single serving is about three to four ounces). has some excellent recipes.

Eating whole foods is always better than taking supplements, but if you don’t eat enough fish, you might want to take fish oil supplements. Christine recommends Nordic Naturals Ultimate Omega. I like these, too. They don’t give you those nasty, nasty fish burps.

Flax. Over at Wikipedia, flax is cited as having six times as much omega-3 as most fish oils, so start sprinkling. To get the most benefit though, grind up flax seeds in a coffee mill or buy them ground. Store them in the freezer to keep them from going rancid.

Most mornings, I sprinkle two tablespoons of ground flax into yogurt, oatmeal, or on cereal. Flax is also great in smoothies and salad dressing. You can also get just flax oil but eating the seeds has the added benefit of having lots of fiber, which helps you feel full longer (think thinner waistline) and helps detox the body (think clearer skin). Apparently we need just a tablespoon a day to get the benefits of flax, as reported in Body+Soul magazine.

Walnuts. At WebMD, they report that a handful of walnuts has about the same amount of omega-3 as one serving of salmon. The AHA recommends eating walnuts unsalted (I guess we cancel out the heart-protecting effects if we’re raising our blood pressure with too much sodium). Looking for recipes? Head to

But certainly don’t get crazy and eat a diet of just salmon sprinkled with flax and walnuts. They are fatty acids. As with everything in life, practice moderation.

For a list of other dietary sources of omega-3s, check out this Wikipedia entry.

Do tell

Did you know about the impact of omega-3s on your skin? Do you regularly eat fatty fish, flax, and walnuts?

P.S. Check out the Beauty Resources page for some amazing beauty deals from,, Sephora, and more.

Photo of woman by Tiago Ribeiro / CC BY 2.0
Photo of salmon by monkeycat! / CC BY-NC 2.0
Photo of flax seeds by sean dreilinger / CC BY-NC-SA 2.0
Photo of walnut by enter / CC BY-NC 2.0

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lisa September 11, 2009 at 11:10 am

I love salmon. Sushi is plentiful and affordable in Vancouver…I eat it so often I feel as though it’s the food group in my lifestyle that the Canada Food Guide never mentions. :-)
.-= lisa´s last blog ..September issue of Vancouver Fashion eZine is out! =-.

Leia September 11, 2009 at 11:13 pm

Geez, I don’t eat any of these! No fish, because I’m vegetarian. And no walnuts, because I can’t stand them! I’ll have to try adding some ground flax seed to my diet. Thanks for the tips!
.-= Leia´s last blog ..American Apparel Dress =-.

susan allport September 12, 2009 at 3:18 pm
liis September 12, 2009 at 6:05 pm

Hallo! I’m a longtime, slightly sporadic reader, who totally loves this blog, especially the fact that it draws in such a range of fashion, beauty and health topics. But! I had to chime in on this one! Watch out for farm-raised versus wild salmon when you’re trying to get your omega-3s! I’m a doctoral student who does some work on omegas… when considering omegas, there are several factors to keep tabs on - one being omega-6:omega-3 ratio.Farm-raised salmon, due to the diet that it’s fed (corn / corn oil based feed, which is high in omega-6′s) has a higher ratio of omega-6:omega-3. Omega-3 and omega-6 fats compete for the same biochemical pathways; if you have more omega-6, it’s going to outcompete the omega-3s. A holistic physician I know contends that, due to this omega imbalance, eating corn-fed farmed salmon is no better than eating beef!

Sonja September 13, 2009 at 4:36 pm

❤ lisa, that’s awesome! I totally need to eat more salmon. :)
❤ Leia, yes! Totally snag some flax. Definitely great stuff to add to your diet.
❤ susan allport, wow, lots of great information. Thanks so much for sharing!
❤ liis, yikes! I didn’t know that. I was just reading an article saying how farm-raised is better due to fewer chemicals. Thanks for chiming in!

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