Sardines, closely packed, tiny and oily, provide key nutrients for skin health and disease prevention. In addition to certain lifestyle factors, sun exposure causes wrinkling and can age the skin prematurely by causing it to thin and develop lines, creases and furrows. These little fish play a part in healthy diets with their bones, heart-healthy fat and as a source of an important vitamin that's rare in food.
Wrinkles
Dr. Nicolas Perricone, author of "The Wrinkle Cure" and "The Perricone Prescription," advocates eating salmon and other oily fish including sardines as part of an anti-aging diet. Salmon and sardines contain DMAE and omega-3 fatty acids, which might help to maintain skin thickness and elasticity. Thinning and sagging skin contribute to wrinkles. Protein also contributes to maintaining youthful skin, and sardines supply quality protein. Although further research is needed, including sardines in a healthy, balanced diet might help to maintain the health and quality of your skin.
Wrinkle Prevention
Along with salmon, mackerel and cod liver oil, sardines provides a rich source of vitamin D-3. Other than irradiated mushrooms and egg yolks, only a few fortified foods such as milk, certain juices, breads and cereals contain vitamin D. Vitamin D plays a vital role in overall health and immune function. Obtaining vitamin D from sardines and supplements rather than sun exposure reduces your risk of wrinkling from sun damage. The anti-inflammatory effect of eating certain cold-water fish such as salmon and sardines stems from their essential fatty acids and antioxidants, and can help keep the skin firmer and younger looking, according to Dr. Perricone.
Sardine Nutrition
A 3.5 oz. serving of skinless, boneless sardines packed in water contains 217 calories, 12.37 g of fat, no carbs and 24.58 g of protein, according to the National Oceanic and Atmospheric Administration. Eating sardines with the skin and bones supplies more healthy polyunsaturated fat and calcium. Sardines are an excellent source of selenium, vitamin B-12, niacin and phosphorus. Sardines supply omega-3 fatty acids, also called PUFAs, which contain both eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Omega-3s reduce inflammation, according to the University of Maryland Medical Center.
Considerations
Omega-3s are essential fatty acids, meaning the body can't make them; they have to be supplied by the diet. Certain studies suggest that omega-3 might play a role in protecting and repairing the skin, but results have been mixed and further research is needed, according to the University of Maryland Medical Center. Wild-caught sardines are low in mercury. Choose sodium-free sardines to avoid unnecessary salt. Water-packed sardines save calories on added oils. Add your own choice of seasonings such as mustard, horseradish or salsa, or toss sardines in a salad and flavor them with your favorite salad dressing.
References
- "The American Journal of Clinical Nutrition"; Sunlight and Vitamin D for Bone Health and Prevention of Autoimmune Diseases, Cancers and Cardiovascular Disease; Michael F. Holick; December 2004
- Daily Perricone; Salmon is Anti-Aging; March 2009
- National Oceanic and Atmospheric Administration: Fish Watch -- Pacific Sardine
- University of Maryland Medical Center: Omega-3 Fatty Acids
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