Can eating sardines really give you ‘glass skin’?

The humble sardine has been ridiculed for years, and quite unfairly. Although opening a can of tiny, oily fish may leave something to be desired from a culinary aesthetic standpoint, sardines have a giant nutritional punch.

“Just a 120-gram portion of sardines is low in calories, rich in protein and has little or no carbohydrates,” he said. Amanda Nightbert, a registered dietitian in Kentucky. “One serving provides plenty of omega-3 fatty acids, 30-70% of your daily vitamin D needs, up to 130% of your daily B12 needs, and 70-90% of your daily selenium needs.”

This impressive nutritional profile is why sardines have become the newest addition to many skincare routines on TikTok. Several breeders claim that eat sardines regularlythey are able to achieve the much coveted “glass skin” – skin so clear, dewy and flawless it appears smooth as glass.

But can eating sardines really give us glass skin? Or are the claims of this “hack” purely anecdotal? We spoke to nutrition and skin experts discover.

The role of nutrition in skin health

“Nutrition plays an important role when looking at skin health and achieving certain goals in the appearance of our skin,” he said. Dr., a board-certified dermatologist based in Ohio. “When we don’t have a balanced diet, we are fighting an uphill battle.”

Before you shell out hundreds of dollars for the latest new serum, you might want to consider what’s literally on your fork.

“In many cases, poor skin health can be greatly improved with small dietary changes,” Nighbert said. “I’ve seen this often in the clients I work with.”

When it comes to improving skin health, Nighbert suggests incorporating nutrient-dense foods like:

  • Vitamins C, E, A, D, K and B (including B3, B5 and B7).

  • Zinc.

  • Selenium.

  • Collagen.

  • Omega-3 fatty acids.

Many of these nutrients are found in sardines, including selenium and vitamins B and D. And as an oily fish, sardines really shine when it comes to providing the fats and omega-3 fatty acids your skin loves.

“Fats and cholesterol are important components of our skin,” Casey said. “Omega-3 fatty acids play an important role in overall health by helping regulate glucose levels, supporting muscle production and slowing the aging process.”

Knowing which foods to avoid or reduce can help improve the appearance and texture of your skin.

“Sugar, simple carbohydrates, and alcohol harm our skin by contributing to inflammation, which in turn breaks down our collagen and elastic fibers, creates sensitivity in our skin, and also leads to a dull appearance,” Casey explained. “High glycemic index foods that quickly raise blood sugar are associated with acne. Therefore, acne can be alleviated with a change in diet.”

Such foods it can include white flour, potatoes and sugar – all common ingredients in many highly processed foods. Sardines, having little or no carbohydrates that can raise blood sugar, are considered a low glycemic index food.

Katleho Seisa via Getty Images

“Glass skin” can appear poreless, breakout-free, and dewy.

So can eating sardines really give me glass skin?

“It’s important to note that improving your skin’s health will likely require more than just adding a specific food to your diet,” said Nighbert. “Adding sardines daily would definitely help fill in the gaps of important nutrients that may be missing. But to see the best results, you really need to look at your diet as a whole. There are many foods that you may eat frequently that make your skin unhealthy.

Nighbert noted that in addition to the usual culprits like sugar, flour, and fried and highly processed foods, common food allergens like corn, soy, gluten, dairy, and eggs can also affect the appearance of your skin.

“Everyone loves a quick fix, and the ‘eat sardines for glass skin’ craze is another example of a simple solution,” Casey said. “Sardines alone are not the answer to achieving glass skin. There are many other factors to consider.”

In addition to a nutrient-rich diet, healthy skin depends on get enough sleep at night, using sunscreen to protect yourself from ultraviolet rays, drinking plenty of waterand properly cleanse and hydrate the skin.

While sardines may not be the only solution to getting the best skin, don’t write them off just yet.

“Sardines can be part of a healthy diet that keeps your skin glowing,” Casey said. “SMASH fish (salmon, mackerel, anchovies, sardines, herring) are high in omega-3 fatty acids and low in mercury, making these fish some of the healthiest options available.”

What if I can’t eat sardines?

With many TikTok Accounts Showing just how wonderful sardines and other canned fish can be, these little oily delights have received a well-deserved makeover in the public eye.

However, despite their numerous benefits and the current trend, sardines may still be too much for some people.

“If you simply cannot consume sardines, consider using other food options that have a similar nutrient content,” said Nighbert. “Other smaller fish, such as salmon, mackerel, herring and anchovies, are rich in omega-3s, vitamin D and B12.”

And while sardines may not be on the cards for vegans and vegetarians, several meat-free foods can still provide the fats and nutrients our skin needs to thrive.

“Consider using nuts and seeds like walnuts, chia seeds, flaxseeds or hemp,” Nighbert said. “Healthy fats like eggs, olive oil and avocado are also very beneficial!”

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