In recent times, sardines have gained newfound popularity, often found in brightly colored tins adorned with whimsical fish illustrations. This nutrient-packed food has established itself as a staple in healthy eating. This is largely due to its classification within the SMASH group, which includes sardines, mackerel, anchovies, salmon, and herring.
These fish are rich in omega-3 fatty acids, which are beneficial for reducing inflammation, enhancing heart health, managing blood pressure, and supporting optimal brain function. Their anti-inflammatory qualities can significantly enhance the skin’s appearance by fortifying the skin barrier and minimizing moisture loss.
According to nutritionist Kirsten Humphreys from the UK-based supplement brand Bare Biology, “Sardines are incredibly nutrient-dense. They provide high-quality protein, and since you often consume the small bones, they’re also an excellent source of calcium.” With the addition of vitamin D and selenium, both of which are abundant in sardines, this fish becomes a robust ally for skin health.
But what about individuals who can’t stand the taste of sardines? Fortunately, there are several alternative foods that offer similar nutritional benefits. Here’s a closer look at options for those who find sardines less than appealing.
Oily Fish
If sardines aren’t your favorite, you might enjoy other oily fish like mackerel, salmon, anchovies, or herring. As previously mentioned, these fish are rich in omega-3 fats, which Humphreys highlights as essential for maintaining a healthy inflammatory balance and promoting overall skin health.
Brazil Nuts
Did you know that consuming just one to three Brazil nuts can cover your daily selenium needs? Selenium is a powerful antioxidant that supports thyroid function, immune health, and cognitive processes. Its antioxidant properties also benefit the skin. “Antioxidants help shield cells from oxidative stress that can harm the skin,” explains Humphreys.
Oxidative stress arises when there is an imbalance between harmful free radicals and protective antioxidants. Excess oxidative stress can lead to long-term cellular damage, affecting both the appearance and function of the skin. Incorporating antioxidant-rich foods can help restore balance, enabling your body and skin to better combat free radical damage.
Eggs
Eggs are not only a powerhouse of protein and micronutrients but also contain vitamin D, which plays a key role in reducing inflammation and supporting skin health.
Oysters
According to Humphreys, “Oysters are rich in zinc—a mineral crucial for skin health and repair, wound healing, and immune function.”
Extra Virgin Olive Oil
If you’ve seen individuals taking shots of olive oil for health benefits, it’s worth noting that it can positively impact your skin as well. “It’s rich in monounsaturated fats, which support overall metabolic health and maintain stable blood sugar levels,” Humphreys notes. Consistent blood sugar levels can affect skin functioning, as frequent spikes and drops may contribute to acne for some individuals.
Furthermore, extra virgin olive oil contains the antioxidant vitamin E, which helps protect the skin and contribute to its overall health. “However, I wouldn’t advise consuming large amounts of olive oil in one sitting,” she cautions. It’s more beneficial to incorporate it regularly into your meals.
Do you have a beauty or wellness trend you’re curious about? We want to hear from you! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com.
