October 17, 2024, 9:07 am | Read time: 4 minutes
True beauty comes from within, they say. Although the saying refers more to character, it is also true when it comes to nutrition, at least when it comes to our skin. Because there is one food that is currently causing a stir on social media but is otherwise not considered very trendy: sardines. Carmen Dörfler explains why.
It’s well-known that a proper diet, beneficial for our gut health, not only enhances our overall well-being but also imparts a radiant glow to our skin. While superfoods like avocados and blueberries have become staples in our diets, the latest contender for the superfood title, sardines, faces more skepticism. Indeed, we’re talking about those salty sardines tightly packed in cans. But what’s really behind them?
Overview
Why sardines can help even skin tone
Omega-3 for skin care
Sardines are rich in omega-3 fatty acids, especially EPA and DHA. These fatty acids are like tiny miracle workers for skin health. They have an anti-inflammatory effect and can, therefore, help to alleviate skin problems such as acne, eczema, and even swelling. While it might seem unconventional to think of sardines as part of your skincare regimen, their benefits are backed by science.
A 2003 study showed that a diet rich in EPA (eicosapentaenoic acid), one of the most important omega-3 fatty acids in sardines, increased the EPA content in the skin eightfold within three months. This accumulation of EPA in the skin can form a natural barrier against UV damage, making the skin more resilient and reducing inflammation – both of which are crucial for healthy and youthful skin.
Furthermore, the anti-inflammatory properties of omega-3, particularly EPA and DHA (docosahexaenoic acid), help to alleviate skin conditions such as eczema and psoriasis. These fatty acids can also slow down skin aging by reducing damage caused by environmental stress. In addition, another study on the benefits of omega-3 shows that they play an important role in skin repair and aging by regulating inflammation and maintaining the health of cell membranes.
Protein as a building block of the skin
Achieving beautiful skin isn’t just about external care; it’s also about nourishing from within. In addition to their high content of omega-3 fatty acids, sardines also contain other beneficial ingredients. They are also an excellent source of protein, which is particularly important for skin structure. Without sufficient protein, the skin is less able to repair damage – making the daily battle against environmental influences more difficult. A portion of sardines can provide the necessary building blocks.
Vitamins for the glow
In addition to omega-3 and protein, sardines also score points with vitamin D and selenium. Vitamin D strengthens the skin barrier, while selenium acts as an antioxidant to ward off oxidative damage – and thus prevent premature skin aging. As it turns out, sardines might just be the underappreciated beauty booster that our diets are missing.
So, how often should we eat sardines for beautiful skin?
Fortunately, you don’t need a large quantity of sardines to rejuvenate your skin. According to dermatologists, a portion of around 100 grams a few times a week is enough. However, that’s still more than a drained can every seven days.
If you’re not particularly fond of these small fish, try incorporating them into a tomato sauce with spaghetti. This is because the positive effects of omega-3 fatty acids on the skin are generally retained, even if sardines are cooked. Omega-3 fatty acids are relatively stable and can withstand the cooking process.
However, this is not the case for all valuable ingredients. Some sensitive nutrients, such as vitamins (e.g., vitamin D), can be partially lost during heating. However, this depends on the type and duration of cooking. Gentle cooking, such as steaming or brief heating, helps to minimize the loss of nutrients. It is best to simply mix the sardines into the cooked pasta at the end.
"Liquid gold" The advantages and disadvantages of baobab oil in skincare
Ingredients ABC Biotin in hair and skin care – does it really help?
Asked by an expert Borage oil – natural anti-inflammatory with anti-ageing effect?
Are there also vegetarian or vegan solutions?
And for those who don’t like fish? Omega-3 is also available in plant-based alternatives such as linseed, chia seeds, walnuts, or algae. These are often also available in the form of capsules or oil as food supplements.
Whether you opt for the traditional canned fish or a vegan supplement alternative, consider adding sardines to your diet for the sake of your skin’s health.