Nordic Skin Nutrition: Omega‑Rich Fish vs. Plant Oils

What’s Best for Your Skin in Harsh Nordic Weather?

Living in the North means fresh air, beautiful landscapes… and really tough weather for your skin. Between long, cold winters and surprisingly strong summer sun, Nordic skin has to work extra hard. Dryness, redness, and irritation are common struggles – and your skincare routine is only part of the solution.

What you eat matters too. At Kajo, we believe that healthy skin starts from within. And when it comes to skin-loving nutrition, omega fatty acids are a true secret weapon.

But which are better for your skin – omega-rich fish or plant-based oils?

Let’s find out.

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Why Nordic Skin Needs Extra Help

Cold, dry air and indoor heating can leave your skin flaky and tight. Then summer arrives and suddenly, UV exposure becomes a problem. Many people in the Nordics also deal with sensitive skin, rosacea, or redness.

This is where omega-3 fatty acids come in – they help your skin stay calm, moisturized, and strong.

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Fish: A Traditional Omega Powerhouse

Fish has always been a part of the Nordic diet. And good news: it’s also one of the best ways to get omega-3s into your body.

Best Fish for Skin:

• Salmon (especially wild): Full of EPA and DHA – two powerful omega-3s that support skin elasticity and reduce inflammation.

• Herring & Mackerel: Budget-friendly and rich in healthy fats.

• Arctic Char: A sustainable, local choice with added antioxidant benefits.

Fish oil (especially from the skin!) can:

• Strengthen the skin barrier – say goodbye to dry, cracked skin

• Calm redness and irritation

• Support collagen production – helping with firmness

• Even help reduce acne in some people

Pro Tip:

Eat 2–3 servings of fatty fish per week. Grilled, baked, or added to salads – just keep the skin on when you can!

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Plant Oils: A Vegan-Friendly Alternative

Not a fish fan? No problem. Certain plant oils are also high in omega-3s, especially a type called ALA. These are great for your skin too – just a little slower-acting than the kind found in fish.

Best Plant-Based Oils for Skin:

• Flaxseed Oil: Great in smoothies or porridge. May help brighten the skin and reduce puffiness.

• Chia Seed Oil: Balanced omega profile + antioxidants for smoother, more elastic skin.

• Hemp Seed Oil: Naturally hydrates and strengthens your skin barrier – perfect for Nordic winters.

Keep in mind: Your body needs to convert plant omegas into the type your skin loves, and this process isn’t super efficient. So, you may need a bit more of them in your diet.

Easy Tip:

Try adding 1 tablespoon of flax or chia seeds to your morning smoothie or oats. Use cold-pressed hemp oil in salad dressings (not for frying – heat destroys omegas).

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Fish vs. Plants: Which is Better?

You don’t have to choose just one. The best results often come from a mix of both.

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Kajo’s Nutrition-Plus Skincare Approach

At Kajo, we create products that work with your skin’s natural needs – and nutrition plays a key role in that.

Here’s how to combine good food with great skincare:

🧡 Eat well:

• Fish 2–3 times a week

• Add omega-rich seeds daily

• Use oils cold (like in dressings)

💙 Skincare that supports your skin from outside:

• Arctic Moisturizing Cream – Sea buckthorn (omega-7) + squalane for deep moisture

• Bakuchiol Serum – Jojoba oil and soothing bisabolol for smooth, calm skin

• Hydrophilic Cleansing Oil – Blend of 7 plant oils that clean and nourish without drying

Seasonal Nordic Skin Care Tips

Winter Rescue: Pair oily fish with Kajo’s Shea Butter creams to fight winter dryness.
Summer Glow: Eat omega-3s + use antioxidant-rich products like our Stem Cell Cream for sun protection.
After Sauna: Rehydrate with a flaxseed smoothie and a spritz of our Probiotic Facial Mist.

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Final Thought

Whether you eat fish or prefer plant-based oils, omega-3s are your skin’s best friend – especially in the North. Combine them with nourishing skincare like Kajo’s, and you’ll give your skin everything it needs to glow all year round.