Do you believe in gradual skin glow by eating particular seafood which is the least you could’ve expected? Yes, that is none other than the fish called sardines which naturally glorifies the skin from the inner self if we eat it regularly. It is packed with many nutrients, proteins, amino acids, and more. It is also helpful in many health ailments other than glowing skin. These small silver fish are stuffed up with a powerful punch of skin benefits. Let's delve into this article to learn interesting facts about sardines along with how they help our bodies.
Introduction
Sardines are a nutritional powerhouse packed with essential minerals and vitamins for overall well-being. For a very long time, achieving glowing skin has been difficult even for people assigned female at birth (AFAB) who practice personal hygiene and cleanliness.
Sardines consist of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and are very well known for their anti-inflammatory properties. Omega-3 acid is an essential fat that is crucial in dietary intake; it acts as a skin barrier, maintains healthy skin, and plays an important role in healing acne, eczema, and psoriasis. It predominantly consists of vitamin D, protein, and minerals like phosphorus and calcium. Adding protein-stuffed sardines to your diet helps in acquiring various skincare benefits, a balanced diet, and hydration. Individuals who have any allergies and dietary changes after consuming are recommended to consult their registered health care professional for any advice.
‘Glass skin’ has taken over the trends in skincare amongst today’s generation; sardines have been helping to improve acne-prone skin if it is consumed regularly. Let's discuss some of the dietary and nutrient sources of sardines in detail.
The nutrient powerhouse
An average sardine has a protein content of up to 23 grams which strengthens the muscles, bones, skin, and cartilage which includes amino acids. It also aids in repairing and regenerating skin cells. Protein is a crucial source of human health Sardines are one of the best foods among all the protein-rich foods for non-vegetarians. It boasts an array of minerals like calcium, phosphorus, and selenium, along with vitamins such as vitamin D and B12. These nutrients contribute to skin elasticity, hydration, and overall vitality.
Nutrient chart of sardine
- Calories: 125
- Fat: 7g
- Sodium: 184mg
- Carbohydrates: 0g
- Fibre: 0g
- Sugars: 0g
- Protein: 14.8g
- Calcium: 45.8mg
- Selenium: 6.3mcg
- Vitamin B12: 1.1mcg
- Vitamin D: 0.6mcg
Great at combatting skin problems
As mentioned earlier, omega-3 fatty acids present in sardines give an immense boost to the inner glow of the skin and contain anti-inflammatory properties that significantly treat acne, eczema, psoriasis, and other worse skin conditions. It also lowers face swelling, redness, and puffiness. It provides protection from UV light and decreases premature ageing and sunburns. It also helps in hydrating the skin and enhances natural plumpness which almost makes you look younger than your usual self.
How to add sardines to your diet?
Some people don’t like sardines because of their unpleasant odour and allergic conditions. It can be made into a dish with strong ingredients if you don’t like the flavour of seafood. Or just fry it up with bread and make it as a toast with avocado, tomato, lettuce, onion, and honey. This could be added with sweet potatoes, pickles onions, and grilled sardines to add the flavours. You can also make them as pasta with cherry tomatoes, garlic, and a little bit of basil with cheese.
Precautions to consider
In extreme cases, some people are allergic to sardines which can cause gastrointestinal issues and cutaneous, cardiovascular, and respiratory symptoms like anaphylaxis. Sardines also have a small amount of mercury and it is advised to consume in moderation. If you do find any complications after eating, it is recommended to consult a healthcare provider.
FAQs
Do sardines have bones?
There is no need for concern regarding the bones in sardines, as they are incredibly soft and more akin to cartilage than typical bone. A wide selection of canned sardines can be found in most grocery stores. It is advisable to steer clear of sardines packed in oil or any kind of sauce.
Are sardines safe to eat?
Luckily, sardines possess the lowest levels of mercury among fish. The FDA regards them as a top-notch fish option, safe for pregnant women and children. However, it is worth noting that certain canned sardine varieties may contain high levels of sodium, which is the only other aspect of concern.
Are sardines good for hair?
Sardines contain essential nutrients such as omega-3 fatty acids that can promote hair growth by reducing hair loss and increasing hair density. Additionally, they are rich in vitamin D, which plays a crucial role in supporting the development of hair follicles.
Are sardines good for weight?
Sardines are considered to be an exceptional value for health benefits. Primarily, these small fish are rich in protein, aiding in blood sugar regulation, promoting satiety, and boosting metabolism.
Summary
Sardines are a highly nutritious seafood option that can enhance skin radiance and overall health. Packed with omega-3 fatty acids (EPA and DHA), sardines have anti-inflammatory properties that benefit the skin by improving conditions like acne, eczema, and psoriasis. They are rich in essential nutrients including protein, vitamin D, calcium, and vitamin B12, which support skin elasticity, hydration, and vitality. Sardines also contribute to skin hydration and reduce redness and puffiness.
To incorporate sardines into your diet, try them in dishes with strong flavours to mask their distinctive taste or combine them with ingredients like avocado, tomatoes, and bread. Be mindful of potential allergies and the moderate mercury content in sardines, and consult a healthcare provider if any adverse reactions occur. Sardines are considered safe for most people and are beneficial for hair growth, weight management, and overall health.
References
- TODAY.com [Internet]. 2024 [cited 2024 Apr 12]. Are sardines healthy? Just one is loaded with benefits for the heart, brain, and skin. Available from: https://www.today.com/health/diet-fitness/are-sardines-healthy-rcna139842
- Thermo Fisher Scientific [Internet]. [cited 2024 Apr 12]. F61 sardine. Available from: https://www.thermofisher.com/phadia/wo/en/resources/allergen-encyclopedia/whole-allergens. html?key=f61
- Macri I. Cooked & Loved. 2020 [cited 2024 Apr 12]. How to eat sardines & why you should start today. Available from: https://www.cookedandloved.com/recipes/how-to-eat-sardines-why-you-should-start-today/
- Cruel J. Popsugar. 2015 [cited 2024 Apr 12]. The inexpensive food that can give you glowing skin in just 3 days. Available from: (http://www.popsugar.com/beauty/Sardines-Glowing-Skin-37667699)