The hype is justified: the sardines trend that conquered the influencers

It recently started on TikTok and Instagram: female influencers, trainers and health professionals upload videos with an open can of sardines, promising us glowing skin, strong hair and a feeling of “beauty from the inside”. The small fish, which previously suffered from a not very high reputation, is back in the headlines and this time as a surprising health star that is also gaining interest among nutritionists and doctors.

Behind the hype lies quite simple biochemistry: rich sardines in omega 3and especially in the fatty acids EPA and DHA that the body does not produce in sufficient quantity. These acids play an important role in reducing inflammation and help with skin problems such as acne, redness or sensitivity. This is not a marketing promise, but an established physiological mechanism – less inflammation manifests itself in a more stable skin barrier and a calmer and more radiant appearance.

also toprotein There is a significant role: hair and nails are made of keratin, which is a protein, and sardines provide a complete protein with all the essential amino acids. Without raw materials – no construction. For those looking for reinforcement from the inside, this is a relatively simple dietary supplement that does not require significant intervention.

The sardines provide the body as well vitamin D. Low levels of it can cause skin problems, hair loss and even general fatigue. Sardines are a relatively convenient source of nutrition, especially for those who work hours in the office or avoid exposure to the sun. Also a vitamin B12 and iron – Two components that support the formation of red blood cells are found in abundance in sardines. The meaning: better oxygen supply to the tissues and a less tired and gray appearance. In other words: sometimes what we describe as “glow” is simply normal blood flow.

Also in the sector The anti-aging Sardines have something to offer: they contain selenium, an antioxidant mineral that supports protection from oxidative damage and (one of the mechanisms that accelerate skin aging. In addition, an anti-inflammatory environment supports the activity of fibroblasts, the cells responsible for collagen production. Not “eating collagen”, but creating better conditions for self-production over time.

And there is another important advantage: sardines are a relatively small fish, so they contain less mercury than large fish like tuna. This means that they can be consumed relatively frequently.

Unlike passing dietary trends, this is a habit that is easy to stick to. Whether through food or through a supplement, a small nutritional consistency can produce a change that is also visible on the outside. Bottom line, this is not a miracle food but a small habit with great potential. Real beauty starts from the inside long before the filter.

The writer is Lilac Sarzo, a senior naturopath at the company ecosupp.