Introduction

A healthy and balanced diet plays an important role in skin wellness. Up to 86% of people seeking dermatological care attempt a diet change to improve the condition of their skin.¹ Fish and fish dishes can contribute to this diet. According to the National Health Service (NHS), people should eat at least two portions of fish per week, including one portion of oily fish. Oily fish (such as trout, salmon, mackerel, and sardines) contain 5-20% fat, whereas white fish (such as cod, pangasius, haddock, and tilapia) typically contain only 1-2% fat.

Oil-rich fish contain long-chain omega-3 and omega-6 fatty acids, which can prevent heart disease and improve overall health. In addition to these benefits, oil-rich fish, such as trout, can be useful for skin wellness and beauty. 

In this article, you will find out what nutrients trout contains, how it can improve skin health and beauty, what other health benefits trout have, and how to incorporate them into your dietary plan.

Nutritional profile of trout

Trout is an oil-rich fish, which means that it is a good source of fatty acids, which are the building blocks of fat. There are three types of fatty acids: saturated, monounsaturated, and polyunsaturated fatty acids (PUFAs). Omega-3 and omega-6 fatty acids are PUFAs commonly found in marine oily fish. The two most well-known omega-3 PUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in trout.²

Trout is rich with vitamins and minerals. 100 grams of baked rainbow trout (flesh only) contains: 

Despite being rich in healthy nutrients, trout contains relatively fewer calories compared to other types of fish and seafood. Raw rainbow trout (flesh only, 100 grams) contains 127 kcal, whereas the same amount of mackerel contains 233 kcal and salmon (cold smoked) contains 184 kcal. The main reason for these differences is that trout contains less fat than salmon and mackerel.

Trout for skin wellness and beauty 

^{Ana Kuznetsova using freepik.com}

The omega-3 and omega-6 PUFAs with long chains are essential fatty acids because human cells lack enzymes capable of generating them. Both PUFAs must be obtained through diet and supplementation. PUFAs are essential for skin growth, reproduction, and function. They are involved in the synthesis of ceramide. 

Ceramide is the most abundant substance in the fatty layer between skin cells called the stratum corneum. This layer acts as a barrier, helping to protect the skin and keep moisture in. PUFAs can influence the skin's immune response, alleviating inflammatory dermatoses, acne, psoriasis, dermatitis, and skin cancer. The inflammation is usually reduced by keeping the skin barrier strong, helping the stratum corneum mature, promoting healthy stratum corneum differentiation, and reducing substances that cause inflammation.³

Photoaging

Photoaging is a form of skin ageing caused by exposure to ultraviolet (UV) light. In our daily lives, we receive most of our UV radiation from the sun. Prolonged and repeated exposure to UV light can lead to sunburn and chronic inflammation. UV light can activate cyclooxygenase-2 (COX-2) — an enzyme involved in the production of prostaglandins. These are responsible for many effects in the body, including inflammatory responses. 

Studies have shown that omega-3 and omega-6 PUFAs can reduce these adverse effects of sunlight as they reduce the production of prostaglandins. This is because they compete with the substance that is necessary for their synthesis arachidonic acid. This helps to mitigate inflammation and cellular damage, which are common in skin photoaging.^3,5

Skin carcinogenesis

In addition to photoaging, prolonged and repeated exposure to UV light can make normal skin cells change into cancer cells a process called carcinogenesis. UV light is one of the main reasons for skin cancers like melanoma. UV light promotes skin carcinogenesis through mechanisms such as chronic inflammation, oxidative stress, and immune suppression. These mechanisms enhance the work of oncogenes that activate carcinogenesis and weaken the work of genes that fight against tumours. 

EPA and DHA omega-3 PUFAs can protect against and prevent the mechanisms of carcinogenesis. Studies have shown that PUFAs, in addition to lessening inflammation, can also help kill cancer cells, slow their growth, and enhance the efficacy of anti-cancer medicines. So, PUFAs can shield normal skin cells from turning into cancer cells.^3,5

Dermatitis

Dermatitis is red, itchy, and swollen skin. There are many types of it, like atopic dermatitis, contact dermatitis, and seborrhoeic dermatitis; each of them is linked to a weak skin barrier. This lets in irritants and allergens, exacerbating the condition. 

PUFAs may favour the treatment of dermatitis by improving skin barrier function, increasing skin hydration, and reducing inflammation. These fatty acids alter the fatty acid content of the skin, resulting in a strengthened skin barrier, reduced water loss, and relief from symptoms of itching and dryness. In addition, EPA and DHA may normalise the immune response, alleviating the symptoms of dermatitis.³

Cutaneous wounds

Wound healing is a complex process involving inflammation, tissue building, and tissue remodelling. PUFAs play a key role in each of these phases. As mentioned previously, they modulate the inflammatory response, thereby promoting a more rapid progression through the initial inflammatory phase of wound healing. 

These fatty acids also promote collagen synthesis and skin regeneration, which are crucial during the tissue-building phase. Studies have shown that PUFAs accelerate wound closure, stimulate the formation of new blood vessels that are necessary to provide nutrients to healing tissues and reduce scar formation. For patients with chronic wounds such as ulcers and burns, PUFAs may be particularly beneficial.³

Trout as a part of your daily dietary plan

Trout, as a part of a healthy and balanced diet, can allow you to improve your skin wellness and beauty. Trout can be a component of salads, sandwiches, and main dishes. It can be easily combined with vegetables, fruits, grains, and olive oil, which enhances its health benefits.⁴  Make sure that the trout has been stored and prepared appropriately.¹ 

Important rule: always cook trout (and other fish) before eating it. The 10-minute rule is one way to ensure trout is cooked properly. Proper cooking can be achieved by baking, grilling, poaching, broiling, or steaming. Measure the trout at its thickest point. Cook the trout for about 10 minutes per inch, turning it halfway through the cooking time. For example, a 1-inch trout steak should be cooked for 5 minutes on each side for a total of 10 minutes. Double the cooking time for frozen trout that has not been defrosted. Use this rule as a general guideline since fillets often do not have uniform thickness.

Precautionary measures: what to look out for

Allergic reactions

Like each food ingredient, trout may cause intolerance and allergic reactions in some individuals. You should take precautions, especially if you eat trout for the first time or offer it to other people. If you have any doubts, it’s better to ask advice from a doctor or nutritional specialist. People who have an allergy to one type of fish often react to other types. Cooking fish does not reduce the likelihood of allergic reactions.

Large portions and a monotonous diet

You should also avoid large portions and a monotonous diet based mostly on trout. Firstly, large portions and a monotonous diet may lead to a disbalance of nutrients and increase the risk of allergic reactions and other diseases. In addition, eating only one or a few kinds of fish can decrease the population of these fish due to overfishing and damage to the environment.

Medications and supplements

If you take any medications, carefully read the instructions for their use. Some medicines are incompatible with certain food products.

If you take fish liver oil supplements, remember that they contain lots of vitamin A. Excess vitamin A could be harmful, especially from a long-term perspective. Total intake of vitamin A should not exceed 1.5 mg per day from both food and supplements. Pregnant women should avoid taking supplements with vitamin A.

FAQs

What fish is good for my skin?

One of the products that will be a real lifesaver for your skin is fish. However, not all fish are equally favourable. Only oily fish, such as trout, salmon, sardines, and mackerel, have a positive effect on the skin. These fish contain omega-3 polyunsaturated fatty acids, which have a strong effect on the condition of your skin.

Can I eat trout every day?

Due to its relatively low-calorie content, trout is well suited to most diets. Trout is rich in vitamins and minerals, as well as fatty acids, so it can diversify and saturate your diet with healthy nutrients. However, you should avoid large portions and a monotonous diet based mostly on trout or any other kind of fish.

In what meals is trout healthier?

Trout can be a component of salads, sandwiches, and main dishes. It can be easily combined with vegetables, fruits, grains, and olive oil, which enhances its health benefits.  Make sure that the trout has been stored and prepared appropriately. Always cook the trout before eating it. 

Summary

A diet that includes trout can improve your skin health and beauty due to its rich nutritional profile with polyunsaturated fatty acids, vitamins and minerals, and low-calorie content. You can easily incorporate trout into your healthy daily dietary plan and prepare lots of meals with it. Trout can help you stay healthy and shine.