Can Sardines Help Me Eat My Way To Better Skin?
A new, unlikely food has reached internet hyperfixation status. Surely by now you’ve noticed that sardines are flooding your FYP? Packed with vitamin D, B12 and omega-3 fatty acids, the oily fish is suddenly being feted as the secret to glowy skin.
The current boom can, in part at least, be attributed to model Anok Yai, who last autumn revealed she had been “eating a tin of sardines every night” to keep her skin looking smooth and radiant. Her fellow model Alex Consani followed suit, admitting that Yai influenced her to try out the hack. Two days in, she was convinced that she had a “little glow”. Actor Eva Longoria has been upping her sardine intake, eating them with toasted sourdough and French butter. All of which is in addition to the thousands of content creators on social media sharing their sardine “glow fasts”.
Vogue asked Rhian Stephenson, nutritionist and founder of the wellness brand Artah, to break down the benefits of sardines – and whether eating them consistently can actually positively impact your skin.
Why are sardines suddenly so popular?
“Sardines are convenient, high-protein, inexpensive and one of the best sources of Omega-3 essential fats,” Stephenson explains. Low in mercury, sardines are also very rich in calcium. The current craze, Stephenson says, may be a side-effect of sardines becoming very popular with biohackers, who aim to optimise their body for better health, performance and boosted longevity.
What are the benefits of eating sardines?
Eating sardines is associated with improved brain function and mood. They are also rich in vitamin B12, which helps to balance the nervous system. Sardines, along with with salmon, anchovies, herring and trout, are great for boosting your skin, nail and hair health.
“Sardines count towards your oily fish intake, which, right now, only one in five adults in the UK are meeting,” Stephenson notes. “They’re also nutritional powerhouses – rich in protein, calcium, B12 and selenium.”
Is there such a thing as eating too many sardines?
If you’re upping your intake of sardines, it’s important to be mindful of their sodium content. “If you’re extremely sensitive to histamines, you also may want to reduce tinned food overall,” Stephenson says. “Make sure you read the label,” she continues, “some tinned brands will still have added sugars, excess salt and other additives, so like everything, it’s still important to be mindful of quality.”
Which recipes work well with sardines?
Stephenson recommends serving sardines on sourdough toast with sourdough – mix it up with some avocado, tomatoes, lemon, chilli and parsley. Alternatively, combine with tomato, garlic, capers and olives for a puttanesca-style pasta sauce.