The Tamesis
A new and unlikely food has reached a state of intense attention on the internet. Surely you’ve noticed by now that sardines are flooding your five-year plan? Packed with vitamins D, B12 and omega-3 fatty acids, as well as essential minerals like iodine, selenium, iron, calcium and potassium, this oily fish is suddenly considered the secret to glowing skin.
The current craze is at least partly thanks to model Anok Yai, who revealed last fall that she eats “a can of sardines every night” to keep her skin smooth and radiant. Her fellow model Alex Consani followed suit, admitting to being influenced by Yai to try the trick. Two days later, she was convinced she had “a little glow.” Actress Eva Longoria has been upping her sardine intake, eating it with toasted sourdough and French butter. In addition to this, thousands of content creators on social media have shared their sardine “glow fasts”. While other oily fish like salmon are more commonly found on menus, sardines are often overlooked and undervalued—until now.
This affordable and nutritious fish offers many possibilities for preparing healthy and delicious meals. In fact, whenever we ask nutritionists how to prepare healthy, low-fat meals, sardines soon come up. “They help strengthen the immune system and bones,” explains pharmacist and nutritionist Paula Martín Clares. Don’t overlook sardines when you’re planning to add anti-inflammatory dishes to your meals.
Below, experts break down the benefits of sardines and whether consuming them consistently can actually have a positive impact on your skin.
Why are sardines suddenly so popular?
“Sardines are easy to eat, high in protein, cheap and one of the best sources of omega-3 essential fats,” explains Rhian Stephenson, nutritionist and founder of health brand Artah. Sardines are low in mercury and very rich in calcium. Stephenson said the current craze may be a side effect of how popular sardines have become with biohackers, who aim to optimize the body for better health, performance and longer lifespan.
What are the benefits of eating sardines?
Eating sardines has been linked to improved brain function and mood. They are also rich in vitamin B12, which helps balance the nervous system. Sardines, as well as salmon, anchovies, herring and trout, are great for promoting healthy skin, nails and hair. “Sardines can impact your intake of oily fish, which only one in five adults currently consume,” Stephenson noted. “They are nutritional powerhouses.”
Small, oily fish like sardines have long been considered one of the best superfoods. Anti-aging medicine expert Vicinte Mera includes them in his list of top foods to slow down the aging process.
As Mar Mira, MD, of Mira + Cueto, points out, the healthy fats found in foods like sardines “provide essential nutrients to the brain and influence the synthesis of neurotransmitters that are critical for maintaining our mental balance and intellectual function.” Mira emphasizes that their high content of omega-3 fatty acids can combat common modern problems. “Omega-3 deficiency is associated with higher rates of mood disorders, cognitive deficits, and depression,” she said. Vitamin D is also necessary to prevent brain aging. According to published in Psychiatric Research Neuroimagingvitamin D deficiency affects the overall volume of gray matter.
