Hemp seeds, hemp nuts, hemp oil... also flax seed, pumpkin, sunflower & sesame seeds, walnuts, most nuts actually...along with algae (eg. spirulina, chlorella).
all contain Essential Fatty Acids (EFAs) which, when eaten regularly, help protect your skin from the sun :)
(sesame seeds and whole grains are also good sources of selenium, which also minimizes the damaging effects of UV rays)
Here's the breakdown for those interested:
The seeds and nuts contain Linoleic Acid (LA), which is converted to Gamma-Linoleic Acid (GLA) -- an anti-inflammatory/hormone balancer/cancer-suppressor
These seeds and nuts DO NOT contain the vital EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid). Fish are able to produce these from the algae they eat, which we then absorb when we eat them. We can of course eat the algae ourselves; chlorella and spirulina provide valuable sources of these converted fats as well as a whole host of other nutrients.
If you do not regularly consume fish or algae (organic whole foods vitamins often contain algae as well), your body is able to -- when functioning properly -- convert these fats itself. Here are some ways to help optimize your conversion of fatty acids:
-Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
-Avoid things which inhibit conversion; alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
-Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
-Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever that runs in the family) and those with diabetes.
-Include an algae (spirulina or chlorella) drink 4 times a week. (Odwalla's "Lifefood" juice - available at metro, fortinoes, basically everywhere - has a hefty shot of spirulina)
- Have a daily intake of nuts (preferably soaked and dried) & seeds.
Back to the skin point: How EFAs help protect and beautify your skin is simple. EFAs strengthen and increase the fluidity of your delicate skin cell membranes. These cell membranes are the guardians of your skin - keeping toxins out and bringing moisture and nutrients in. They also stimulate the production of skin's natural moisture protective coating, make the skin more resistant to environmental damage and help construct new healthy-looking skin.
Other vitamins that help promote healthy, beautiful skin are vitamins A, B, C & E and the minerals Zinc and Selenium. Specific food examples that are good for skin are berries, olive oil, organic green tea, leafy greens, mushrooms and most importantly WATER.
And that's all I got. Have a nice day :)
Here is a video that explains Omega-3s further and includes a yummy recipe :)