Who wouldn’t want healthy and radiant skin? Did you know that a simple addition to your diet could hold the key to achieving youthful, nourished skin?

While many of us rely on topical creams and serums, the magical impact of diet on achieving flawless and glowing skin is often overlooked. Incorporating fish into your diet is one of the best ways to improve the health of your skin.

Mackerel¹ is considered among the top healthiest foods, with an abundance of skin-enhancing nutrients that significantly improve skin texture and health. It is a popular marine fish that is enjoyed by people worldwide. Including this affordable, small, and delicious oily fish in your diet has a huge impact on the way your skin looks.

This article will unveil the remarkable benefits of incorporating mackerel into your regular diet and the nutritional wonders that contribute to skin health.

Nutritional profile of mackerel

Mackerel contains several antioxidants and essential elements crucial for attaining smooth and nourished skin and lowering the risk of various skin conditions like acne, eczema, atopic dermatitis, psoriasis, and even skin cancer. Some of the most abundant nutrients in mackerel that benefit skin health include omega-3 fatty acids, vitamins (B12, D, and E), selenium, and collagen.²

How do Omega-3 fatty acids benefit skin health?

Omega-3 fatty acids are polyunsaturated fatty acids, also popularly known as ‘healthy fats’. They are essential fatty acids, meaning the human body cannot produce them naturally, so we must obtain them from our diet.³ Omega-3 fatty acids in mackerel benefit skin health in various ways.

 Anti-inflammatory effects

Inflammation is the response of our body to infections and injuries. Inflammation in our skin can frequently be the cause of skin redness, irritation, and acne. Omega-3 fatty acids contribute to skin health through their excellent anti-inflammatory properties. The two main omega-3 fatty acids in mackerel, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been found to diminish the signs and symptoms of inflammation.³ They serve as immunological modulators and transcription factors to modify the skin barrier by reducing inflammation, calming the immune system, and promoting the skin's natural healing process.⁴ These anti-inflammatory properties have also been shown to reduce psoriasis and atopic dermatitis symptoms.^3,5 Consuming barely 100 g of mackerel can provide 898 mg of EPA omega-3s and 1,401 mg of DHA omega3s to your body.¹

Protection against UV damage

Omega-3 fatty acids are gaining interest as possible preventative measures for skin conditions brought on by ultraviolet radiation (UVR) from the sun, such as sunburn, photoaging, photosensitivity, and skin cancer.⁶ It has been demonstrated that EPA and DHA can lessen the intensity of sunburn and help shield the skin from the damaging effects of prolonged sun exposure.⁶

Photoaging is the primary cause of the most obvious indications of skin ageing in sun-exposed areas. EPA has been shown to protect the skin from harmful UVR effects and decrease UVR-induced inflammation as well as markers of photoaging and photocarcinogenesis.⁶ Omega-3 fatty acids have the potential to provide photoprotection via many processes, such as changes in membrane fluidity, altered signal transduction, activation of transcription factors, oxidative stress regulation, and bioactive lipid mediator synthesis.

 Moisture retention and hydration

Omega-3 fatty acids are capable of helping the skin retain moisture better, which will keep it hydrated and plump. This can make your skin seem more youthful and lively by minimising the development of dryness, fine lines, and wrinkles.⁷

Vitamin E and selenium: skin-friendly antioxidants

Mackerel is rich in powerful antioxidants like selenium and vitamin E, which work together to protect from the adverse effects of oxidative stress.⁸ Oxidative stress can damage the skin by disrupting cellular structures and accelerating the ageing process through the generation of free radicals. Selenium and vitamin E fight skin-damaging lipid peroxides formed due to oxidative stress. Selenium is the main co-factor of glutathione peroxidase, a key enzyme that reduces lipid peroxides into harmless molecules, ultimately protecting your skin cells and tissues. Vitamin E, known for its skin-nourishing properties, directly tackles harmful lipid peroxides.⁸ Approximately. 51.6 mg of selenium and 2.38 mg of vitamin E are obtained per 100 g of mackerel.²

Vitamin B12: nurturing, healing, and shielding your skin

Mackerel is considered one of the top sources of vitamin B12, with >300% per 100 g.⁹ Because it supplies vital elements for the synthesis of collagen and helps preserve the skin's natural moisture balance, vitamin B12 is needed for good skin health.¹⁰

Vitamin B12 aids in the promotion of healthy cell development, which may lessen the appearance of wrinkles and other ageing symptoms. It can nourish skin and reduce skin sensitivity, inflammation, and hyperpigmentation, as well as lessen conditions like rosacea, acne, and vitiligo. It also improves the proliferation and regeneration of cells and helps with the angiogenesis stage of wound healing.¹⁰

Vitamin D: guardian of youthful skin

Vitamin D is crucial for maintaining youthful-looking skin. It prevents ageing-related symptoms, especially the appearance of wrinkles around the mouth and inward curving of the lips. Vitamin D also helps preserve the support and structure beneath the skin by preserving the integrity of the face bones.¹¹ A 100-g portion of cooked Atlantic mackerel, according to the USDA, can provide you with 1010 IU of vitamin D.²

Collagen: the skin's structural foundation

Collagen is a naturally occurring fibrous protein that binds the body together and provides elasticity and strength to the skin. As we age, our natural production of collagen decreases, leading to the appearance of ageing, including wrinkles, fine lines, and sagging skin, making our skin dry and hyper/hypopigmented.^11,12 So, our body demands alternate collagen sources. Studies have shown that the skin of mackerel is an excellent source of collagen. This marine collagen contains antioxidant and anti-ageing properties. It can protect the skin from UVB-induced skin damage and photoaging.¹³

In addition to these, mackerel has several additional nutrients that are beneficial to skin health. The following are the quantities per 100 g² and their benefits:

• Protein (23.8 g): essential for the repair and maintenance of skin tissues¹⁴
• Calcium (15 g): regulates cell proliferation, helps maintain a healthy skin glow, controls sebum production to keep skin moisturised and free of eczema, and reduces skin inflammation, itchiness, and psoriasis¹⁵
• Iron (1.57 g): supports oxygen transport to skin cells, promotes a healthy complexion, and reduces oxidative stress and photo-induced skin damage¹⁶
• Potassium (401 mg): supports hydration and moisture balance in the skin¹⁷
• Choline (80.4 mg): essential for maintaining skin cell structure and integrity¹⁸ 
• Magnesium (97 mg): helps combat inflammation and supports overall skin health¹⁹
• Phosphorus (278 mg): important for the formation and repair of skin cells²⁰

Integrating mackerel into your diet: delicious recipes

Mackerel tastes a little bit like tuna but has a more subtle taste. You could try canned mackerel if you don't like the taste of it. All the nutritional advantages of fresh mackerel, including those essential omega-3 fatty acids and proteins, are retained in canned mackerel. 

Grilled mackerel

Grilling mackerel is one of the easiest and tastiest ways to consume it. Marinate fresh mackerel fillets with olive oil, lemon juice, minced garlic, and your favourite herbs like thyme or rosemary. Grill until the meat is flaky and the skin is crispy. For a wholesome dinner, serve with a side of roasted veggies or a small salad.

Mackerel tacos

Season 500 g of mackerel fillets with chilli powder, cumin, smoked paprika, and garlic powder. Fry for 4-5 minutes. Mix shredded white cabbage, lime juice, spring onion, chilli flakes, and mayonnaise to prepare the slaw. Fill taco shells with slaw, mackerel, coriander, crumbled feta, sriracha cream, and sliced radishes, and enjoy!

Canned mackerel pasta

Sauté garlic, peppers, tomatoes, and olives with canned mackerel in olive oil. Stir for 1 minute after adding the cooked pasta. Add chopped parsley for the finishing touch, and feel free to serve with parmesan, black pepper, red chilli flakes, or lemon juice as garnish.

Cautionary notes on mercury levels

Atlantic mackerel and Pacific chub mackerel are low in mercury and are categorised as the best seafood choices by the Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA). It is okay to consume them 2-3 times a week. However, the FDA and EPA recommend avoiding king mackerel, as they have high mercury levels.²¹

Possible side effects and allergies

Addressing common concerns

Mackerel sensitivity is fairly common, with studies ranking mackerel as the second-highest reactive species among fish and crustacea. For those with heightened sensitivities, mackerel may trigger allergic symptoms. Studies suggest that canned mackerel may be less allergic than fresh mackerel.²²

Identifying potential allergic reactions

Even tiny amounts of mackerel might cause allergic responses to flare up right away.
Anaphylaxis, facial oedema, generalised urticaria, and oral allergy syndrome are among the symptoms. Consuming raw or undercooked mackerel can result in acute anisakiasis caused by the larvae of the fish parasite Anisakis simplex.²² Abdominal discomfort and distention, nausea, vomiting, blood and mucus in the stool, diarrhoea, and low-grade fever are among the possible symptoms. In rare cases, allergic responses might result in anaphylaxis along with redness and itching.²² Get medical help right away if you think you may be experiencing an allergic reaction.

Consulting a healthcare professional

If you are someone with a history of allergic reactions to fish, an identified seafood allergy, or someone with pre-existing health conditions or concerns, it is important to consult a healthcare professional. They can provide advice on incorporating mackerel into your diet while reducing the risk of allergies and adverse effects.

FAQ’s

How often should mackerel be consumed for noticeable skin benefits?

It is appropriate to include mackerel in your diet 2 or 3 times a week. A diet adjustment may take up to 12 weeks to attain visible changes on the skin, according to the American Academy of Dermatology; however, this timeline may differ from person to person.

 Can supplements replace the benefits of consuming mackerel?

It is more healthy to receive your nutrients from fish. However, you may benefit from taking fish oil supplements if you don't consume fish or other seafood. Keep in mind that supplements may have lower nutrient absorption compared to eating mackerel.

Is it OK to eat mackerel every day?

Although medical professionals advise consuming no more than four servings of mackerel each week, individuals who consume more may be compromising their health. It is advised to diversify your fish consumption and select a variety of species to balance the possible hazards and health advantages.

Who should not eat mackerel?

For young children, expectant and nursing mothers in particular, the U.S. Environmental Protection Agency (EPA) states that king mackerel should be avoided. Especially for individuals with known allergies, sensitivities, health issues, or diseases, it is best to speak with a healthcare provider for individualised dietary advice.

Summary

Mackerel is considered one of the best foods for achieving healthy skin due to its nutrient-rich profile. It is packed with antioxidants, omega-3 fatty acids, essential vitamins (B12, D, and E), selenium, and collagen, which address various skin concerns, including dry skin, hyperpigmentation, rough skin texture, wrinkles, and age spots. These nutrients not only keep skin nourished and moisturised but also protect it from the damaging effects of sun exposure and signs of ageing. Additionally, they contribute to alleviating various skin conditions, including acne, psoriasis, and atopic dermatitis. Moreover, several other nutrients in mackerel, like choline, phosphorous, magnesium, calcium, iron, and potassium, also contribute to the overall health of the skin. Including mackerel in your diet 2-3 times a week can lead to significant improvements in your skin health.