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Overnight Oats
This recipe will help you increase the intake of the skin-boosting vitamin C as well as fatty acids omega 3 and 6.

Omega 3 and 6

Your skin will be thankful to you for many reasons if you eat fatty acids omega 3 and omega 6. Fatty acids have an anti-inflammatory effect on the skin which means that they are particularly beneficial for people with skin inflammation such as acne or eczema. Clinical studies are showing that omega 3 supplements can reduce skin inflammation associated with disorders like psoriasis or eczema. Another interesting German study showed that women who took flaxseed oil (rich in omega 3) every day for three months had softer, smoother, and better hydrated skin than those who didn’t. An American study has shown that women with a higher omega 6 intake in combination with vitamin C have better skin quality, higher moisture levels, and fewer wrinkles.

Vitamin C

There is a clear link between vitamin C intake and skin health. Once we have taken in vitamin C in our food, it’s transported in the bloodstream to the skin (to the dermis). That vitamin C improves our skin health has been confirmed by an American study showing that an adequate intake of vitamin C is associated with better skin quality, while a deficiency can be linked with a 10% increase in the risk of developing dry, wrinkled skin. However, since there’s a limit to the amount of vitamin C that can be absorbed by the blood, dietary supplements benefit only people with abnormally low levels. 

Overnight Oats


Omega 3: walnuts

Omega 6: sunflower seeds

Vitamin C: strawberries

Ingredients – one portion

100 ml of rolled oats

One tablespoon of sunflower seeds

200 ml of milk (any kind)

One pinch of vanilla powder


Six sliced strawberries (fresh or frozen)

Half a banana, sliced

Five walnuts, chopped


Mix all the ingredients apart from the topping in a large glass or a glass jar. Put in the fridge overnight. In the morning, stir the mixture and add the topping. Bon appétit!

The recipe was made together with dietitian Karin Magnusson.