This story has been updated since it was originally published on 9/21/2021
Do you ever find that your nightly skincare routine doesn’t seem to be doing the trick? While you can always replace your beauty products with different ingredients or stronger formulas to deeply hydrate and rejuvenate, sometimes skincare is about more than just what we use on our faces. The best way to maintain (and rejuvenate!) a youthful, glowing complexion is to consider your beauty routine from a holistic point of view. Meaning: don’t just think about what you put on your body, but also what you put into your body. Healthy skin often comes from within—a well-balanced, nutrient-rich diet.
And according to doctors, there is one type of food that can deliver a ton of hydration to your skin to make you look as much as a decade younger than you actually are. We spoke to Dr. Troy Pittman, board-certified plastic surgeon, and Nutritionist Juliana Tamayo, MS from Fitness Clone to find out the right nutrients to consume to keep our skin youthful. They both pointed towards Omega-3s, and Pittman says eating fish is one great way to get enough of it in your diet.
Fatty Fish
According to Dr. Pittman, we should all be eating more fish to keep our skin hydrated. And not just any fish—he actually recommends fatty fishes, such as mackerel and salmon.
"Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin," Dr. Pittman told SheFinds. "They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health. If one is deficient in omega-3s it can cause dry skin. In addition, the fats in salmon and mackerel can prevent or reduce inflammation which can lead to acne and redness."
Tamayo agrees that omega-3s are extremely helpful when it comes to reviving a youthful glow. "This essential fatty acid does not occur naturally in your body and must be obtained through diet. It is a powerful antioxidant and anti-inflammatory, which of course can help make your skin appear young and elastic. It is also hydrating and can keep your skin strong."
"Vitamin E is an extremely key anti-oxidant for your skin because it protects against free radical damage and inflammation. The other proteins found in these fatty fish are also essential for preserving the integrity and strength of the skin," Dr. Pittman adds.
Dr. Pittman explains that eating these types of fish can help replenish the collagen in our skin, promoting a more hydrated and youthful appearance. "As we age, and even as soon as our late 20’s, the skin produces less collagen which, if not halted, leads to fine lines, wrinkles, and dark spots," he says. "The amino acids in salmon and mackerel when eaten regularly help to decelerate collagen loss. These amino acids also function as building blocks for our present collagen levels." Nice!
And it isn't difficult to incorporate more fish into your diet. Take a look at a few of our favorite healthy recipes here, including a delicious one for salmon. Yum!
