Summary: The Benefits of Oily Fish on Skin Health and Appearance
Omega-3 Fatty Acids: Oily fish contain the essential fatty acid group, omega-3s, which have anti-inflammatory effects, whilst also helping to maintain skin barrier and moisture.
Beneficial Vitamins and Minerals: Micronutrients such as vitamin D, A and E, and selenium and zinc are abundant in oily fish, offering a range of skin-health benefits, including antioxidant capacity.
Rich in Lean Protein: They are a great source of lean protein, helping to provide the building blocks for our important skin proteins - collagen and elastin.
Contain Astaxanthin: Astaxanthin, a potent antioxidant carotenoid, is found in pink-red fish like salmon and trout and it has been shown to protect against UV damage and help to slow down skin ageing.
Oily Fish and Skin Health
Oily fish such as salmon, mackerel, trout, sardines, pilchards, and herring are packed with skin-nourishing nutrients that provide an array of powerful benefits. Abundant in essential omega-3 fatty acids, high-quality protein, and vital micronutrients, these fish support skin integrity, hydration, and inflammation control. In this ingredient spotlight, we explore how incorporating oily fish into our diet can promote healthy, radiant skin from the inside out.
Why and How is Oily Fish Beneficial for the Skin?
Rich in Omega-3 Fatty Acids:
In our diet, we consume different types of fats, with one key group being unsaturated fats. These are divided into monounsaturated fats, found in foods like extra virgin olive oil and avocado, and polyunsaturated fats, which include omega-6 and omega-3 fatty acids. Most of us on a Western diet tend to get more omega-6s than omega-3s, creating an imbalance that can promote inflammation. To help counteract this, it’s beneficial to eat more omega-3-rich foods, like oily fish, which contain the highly absorbable forms of omega-3s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3s offer several skin benefits: they are anti-inflammatory, help maintain a healthy skin barrier, lock in moisture, and reduce irritation and damage caused by the external environment. Inflammation is a common factor in skin conditions such as acne, psoriasis, and atopic dermatitis, and research suggests omega-3s may lower the risk of developing these conditions.
Additionally, omega-3 metabolites, like resolvins, support wound healing and protect skin after environmental damage. In one study, mice exposed to ultraviolet (UV) light were fed either a diet with sufficient omega-3s or one without. Mice on the omega-3-deficient diet showed higher transepidermal water loss (TEWL) and a thicker outer skin layer, indicating that omega-3s helped protect the skin from UV stress.
Contains Important Micronutrients:
Oily fish contain a number of different vitamins and minerals that are essential for overall health and for the health of our skin specifically. It is one of the few dietary sources of vitamin D, which we usually get predominantly from sun exposure. Vitamin D plays an important role in our immune system health, helping to protect against skin infections and inflammation. Studies report that low vitamin D is linked to inflammatory skin conditions like atopic dermatitis. It also plays a key role in skin formation, repair and renewal. This is particularly beneficial in wound healing and the management of skin disorders characterised by abnormal cell growth, such as psoriasis.
They are also abundant in the antioxidant vitamins, A and E, both of which help to protect the skin against UV damage and premature ageing caused by free radicals. In addition, oily fish provide essential minerals like zinc and selenium, which support antioxidant enzymes that help reduce oxidative damage. These minerals also play a vital role in maintaining the integrity of the skin, allowing for growth and differentiation of skin cells, promoting healthy cell turnover and maintaining skin structure and moisture.
Great Source of Lean Protein:
Oily fish are an excellent source of high-quality, lean protein, providing essential amino acids that serve as the building blocks for various proteins in the body, including collagen and elastin. Collagen is the most abundant protein in the skin, providing structure, firmness, and elasticity, while elastin allows the skin to return to its shape after stretching or contracting.
The amino acids glycine, proline and hydroxyproline, which are abundant in fish protein, are required to make collagen, so it is no surprise that adequate protein intake is essential for our skin health and structure. Sufficient high quality protein intake is also essential to help support wound healing and to allow for cellular repair and renewal. In fact, low protein diets, often seen in developing countries, are linked to delayed wound healing and other skin issues.
Although other types of animal products like red meat and chicken also contain protein and can be included in a balanced diet, oily fish in particular has additional beneficial impacts on the body. A study found that oily fish intake was a protective factor for acne as it was able to lower fasting insulin levels. This relationship was not observed with any other types of meat.
It is also worth noting that fish and other animal proteins can raise levels of a compound called trimethylamine-N-oxide (TMAO), which is produced by gut bacteria and linked to inflammation and cardiovascular issues. However, studies show that certain oily fish, like salmon and trout, have a lower impact on TMAO levels - and their omega-3s may even offer heart-protective benefits. Though, as with all animal proteins, moderation is key.
Contains the Beneficial Antioxidant Carotenoid, Astaxanthin:
Astaxanthin is a potent antioxidant carotenoid that is known for giving the pink-red colour to salmon and trout, which they obtain from their diets. It is also found in certain algae, krill, shrimp, lobster and crayfish, with Wild Pacific Sockeye Salmon containing the highest concentration.
Astaxanthin helps to neutralise free radicals arising from sources like UV exposure, thus protecting skin from oxidative damage. Studies have shown that it can significantly reduce inflammatory markers after UV exposure, suggesting its potential as an anti-inflammatory for skin conditions like psoriasis and eczema. Astaxanthin also inhibits Matrix Metalloproteinases (MMPs), enzymes that break down collagen and elastin, making it beneficial for slowing skin ageing. While many studies focus on astaxanthin supplements, adding salmon and trout to a balanced diet offers a range of skin-protective benefits.
