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, as well as essential minerals including iodine, selenium, iron, calcium, and potassium, 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 fall 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.” While other oily fish such as salmon are more frequently seen on menus, the sardine is too often overlooked and under-appreciated—until now.
This affordable fish with a high nutritional value offers many possibilities when it comes to preparing healthy and tasty meals. In fact, whenever we ask nutritionists for ideas on how to prepare healthy, low-fat meals, it isn’t long before sardines are mentioned. The pharmacist and nutritionist Paula Martín Clares explains, “they help strengthen the immune system and our bones.” And as you plan anti-inflammatory dishes to include with your meals, don’t overlook the sardine.
Below, experts 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 in protein, inexpensive, and one of the best sources of omega-3 essential fats,” Rhian Stephenson, nutritionist and founder of the wellness brand Artah, 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 optimize 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 are meeting,” Stephenson notes. “They’re nutritional powerhouses.”
Small oily fish, like sardines, have long been known as one of the best superfoods out there. Vicinte Mera, an expert in anti-aging medicine, includes them on his list of top foods to slow down the aging process, for one.
And as Mar Mira, MD, of Mira + Cueto notes, the healthy fats contained in foods such as sardines “provide essential nutrients to the brain and have an impact on the synthesis of neurotransmitters that are essential for maintaining our mental balance and intellectual functions.” Mira emphasizes that their high levels of omega-3 fatty acids combat common modern issues. “A deficiency of omega-3 is related to mood disorders, cognitive deficits, and a higher incidence of depression,” she says. Vitamin D, too, is necessary to prevent brain aging. According to an article published in Psychiatric Research Neuroimaging, a deficiency in vitamin D can have an impact on the overall volume of grey matter.
Clares writes in her book La Salud de Tu Piel Está en lo que Comes (The Health of Your Skin Is in What You Eat), and pharmacist Teresa Climent of brand Nuggela & Sulé agrees, that the oils in fish like sardines may also help prevent hair loss.
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—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.
Are canned sardines just as good for you?
Although nutritionists almost always recommend eating fresh ingredients over canned or frozen ones, canned sardines are an excellent option, within reason. You should look for ones that do not contain excess salt, and preferably, sardines packed in olive oil. María Sánchez, a nutritionist with the Reto48 Fitness Centers, explains that olive oil “preserves the unsaturated fatty acid content better than other options. However, we should look at this type of product as an occasional alternative and not a regular substitute for fresh fish.” In fact, the FDA lists sardines as having 164 IU of vitamin D per 3 ounce serving—more than all forms of dairy and cheese, as well as orange juice.
