The Tamesis
Sardines are having a great time. The protein-rich treat, which comes in colorful cans featuring cartoon fish, has quietly become a popular health staple. It makes sense: Sardines are part of the SMASH food group, which stands for sardines, mackerel, anchovies, salmon and herring.
These fish are rich in omega-3 fatty acids, which help reduce inflammation, improve heart health, support blood pressure and promote healthy brain function. Their anti-inflammatory properties help strengthen the skin barrier and reduce moisture loss, thereby improving the appearance of the skin.
“Sardines are incredibly nutritious,” says Kirsten Humphreys, a nutritionist at British supplement brand Bare Biology. “They provide high-quality protein, and since you’re eating small bones regularly, they’re also a good source of calcium.” Add vitamin D and selenium (two other essential micronutrients sardines are rich in), and you’ve got a complete skin-support powerhouse.
What about those who can’t stand it? Humphreys says there are several foods that contain similar nutrients, which is good news for sardine haters. Here, we break down what to look out for if the thought of sardines makes you cringe.
oily fish
You may hate sardines but can tolerate other oily fish such as mackerel, salmon, anchovies or herring. As mentioned, these small fish are rich in omega-3 fats, which Humphreys says helps support a healthy inflammation balance and overall skin health.
brazil nuts
Did you know that one to three Brazil nuts are enough to meet your daily selenium quota? Selenium is a powerful antioxidant that supports the healthy functioning of the thyroid, immune system, and cognitive processing. Its antioxidant properties also make it beneficial for the skin. “Antioxidants help protect cells from oxidative stress, which can affect the skin,” Humphreys explains.
Oxidative stress occurs when there is an imbalance between free radicals that damage the skin and those that protect it. Excessive oxidative stress can cause long-term cell damage, which changes the appearance and function of the skin. Eating antioxidant-rich foods can help rebalance this balance, giving your body and skin more protection against free radical damage.
egg
Not only are eggs a great source of protein and micronutrients, they also contain vitamin D, a skin-supporting vitamin that helps reduce inflammation.
Oyster
“Oysters are rich in zinc, a mineral that plays an important role in skin health and repair, wound healing and immunity,” says Humphreys.
extra virgin olive oil
If you see people taking olive oil in the name of improving their health, know that it can have profound effects on your skin, too. “It’s rich in monounsaturated fats, which support overall metabolic health and help maintain stable blood sugar levels,” says Humphreys. Stable blood sugar can play a role in skin function, as repeated high and low blood sugar levels may cause acne in some people.
In fact, EVOO also contains the antioxidant vitamin E, which helps protect the skin and supports overall skin health. “I wouldn’t recommend drinking a lot of olive oil, though,” she warns. Instead, try to incorporate it into your meals regularly.
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