Can a can of sardines replace an extensive skincare routine?
A writer spent a week testing whether eating sardines every day could make a visible difference to her skin, according to Healthline.
Sardines every day
The writer decided to eat sardines daily for one week to see whether they could improve the appearance of her skin.
The goal was to monitor any changes, including oiliness and breakouts.
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Nutrients
Sardines are an oily fish that contain selenium, vitamin B12, and omega-3 fatty acids.
According to Healthline, omega-3 fatty acids may help support collagen production, which plays an important role in the health of the skin, bones, and joints.
Research points to possible benefits
Research suggests that marine collagen supplements may improve skin elasticity.
A 2024 study published in Food Science & Nutrition also concluded that consuming oily fish may be associated with a lower risk of acne.
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The link is difficult to prove
Although the research findings are promising, Healthline notes that it is difficult to establish a direct link between diet and improvements in skin health.
The first few days were easy
For lunch, the writer mainly ate sardines on toast.
Different varieties were chosen, including sardines in olive oil and curry sauce, to keep the meals interesting.
No immediate changes
After the first few days, there were no obvious improvements in the writer's skin.
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It did appear soft and radiant, but she believed this could just as easily have been the result of her skincare routine or a good night's sleep.
Variety made the challenge easier
Healthline recommends buying different types of sardines or serving them with fresh herbs, cheese, or crackers.
This helped make the meals more enjoyable.
Mackerel became an alternative
On the fifth day of the challenge, the writer replaced sardines with mackerel.
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Mackerel is also an oily fish rich in omega-3 fatty acids and can serve as an alternative.
Other oily fish can also be included
Healthline also mentions salmon, anchovies, trout, whitebait, and tuna as oily fish.
However, tuna should only be eaten a couple of times a week because of its higher mercury content.
The breakouts did not disappear overnight
Halfway through the challenge, two pimples appeared in the T-zone.
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The writer believed they were most likely caused by hormonal changes related to her menstrual cycle.
The diet became more balanced
As the week progressed, meals were supplemented with vegetables, baked potatoes, pasta dishes, and salads to increase the intake of fibre, carbohydrates, and micronutrients.
Sardines provided additional nutritional benefits
The writer found that sardines contributed both protein and calcium, making her overall diet feel healthier throughout the week.
Conclusion
By the end of the week, the writer's skin looked better, but she believed the improvement was most likely due to hormonal changes rather than the sardines themselves.
However, she concluded that sardines can be a nutritious addition to a healthy diet and that eating them a couple of times a week may be enough to enjoy their benefits without sacrificing dietary variety.