Sardines, flax seed and walnut oil are excellent sources of omega-3 fatty acids. Fatty acids are essential to healthy skin. They are needed to create cell membranes and hormones, help fight inflammation, and possibly prevent cancer. People lacking fatty acids sometimes notice bumps on the backs of their arms. EatConsider a fish oil supplement as an alternative. The current EPA recommendations are 7 to 11 grams of omega-3 fatty acids each week, that is 1 Tbsp. of flax seed oil, or 3 oz. of walnuts, or 1 lb. of Salmon per week.
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