The Tamesis
If the sound of the lid being peeled off a small metal can tantalizes your taste buds, you’ve come to the right place. Where I’m right is in 2026, the year canned oily fish catapults from a trendy pantry staple to the most talked about topic among skincare enthusiasts. A rich source of omega-3 anti-inflammatory fatty acids before bed and Protein, there’s a lot of goodness packed into these little cans. We heard from two experts to learn more about why incorporating oily fish into your diet is so beneficial.
Which fish are oily fish?
Nutritionist and functional medicine practitioner Farzanah Nasser uses a handy acronym to help remember which fish contain the anti-inflammatory EPA and DHA omega-3 fatty acids: SMASHT.
Sadins
A good source of omega-3, calcium (if bones are included), selenium, and vitamins D and B12. Each 100 grams of sardines contains 20 to 22 grams of protein.
medium sizeAkrel
Is a good source of omega-3 as well as vitamins D and B12. Each 100 grams of mackerel contains 20 to 25 grams of protein.
oneanchovies
Is a good source of omega-3 and calcium, and is low in mercury. Anchovies are rich in micronutrients such as iodine and selenium, and contain about 20 to 24 grams of protein per 100 grams.
SAlmonds (canned)
Excellent source of omega-3, rich in B vitamins and high quality protein. Wild salmon tends to contain more beneficial fatty acids, and it’s cheaper to buy canned wild salmon than fresh salmon. Canned wild salmon contains 25 to 30 grams of protein per 100 grams.
Hmake mistakes
One serving of canned (or canned) herring provides all your daily vitamin D needs and is rich in omega-3 fatty acids, vitamin B12, selenium and iron. Herring canned in water or natural oil contains 18 to 21 grams of protein per 100 grams.
timerout
Rich in omega-3 fatty acids, vitamins D and B12, as well as selenium and niacin. Canned trout contains 20 to 24 grams of protein per 100 grams.
What are omega-3s?
Omega-3 fatty acids are essential polyunsaturated fats that the body needs but cannot produce on its own. This means we need to consume them through supplements or diet. There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
- ALA is found in vegetable oils such as flaxseed oil, soybean oil, and chia seed oil.
- EPA and DHA are found in fatty fish such as salmon, mackerel and sardines.
Omega-3 fatty acids are beneficial for everything from lowering inflammation, lowering triglycerides (thus lowering the risk of heart disease, heart attacks, and strokes), lowering blood pressure, and supporting brain, immune, and hormonal health.
How does oily fish improve skin?
Nasser explains that from a functional medicine perspective (trying to get to the root cause of a problem rather than just treating symptoms), skin health often reflects “gut health, inflammatory load, nutritional status and cell membrane integrity.”
“For example, oily fish like sardines are rich in EPA and DHA (long-chain omega-3 fatty acids), which help reduce inflammation, support skin barrier function and improve hydration – all key factors in a healthy ‘radiant’ look.”
Small oily fish are also a source of vitamin D, selenium, zinc and high-quality protein, all of which are necessary for collagen production, antioxidant defense and tissue repair.
Which oily fish is best for skin health?
Nutritionist and functional medicine practitioner Rose Ferguson says sardines are the way to go. “Compared to many other canned fish, such as mackerel, salmon and tuna, sardines tend to contain more omega-3s per gram, as well as moderate amounts of vitamins D, B12 and selenium, all of which help control inflammation, support collagen and protect against oxidative damage to the skin.”
