JAKARTA - Who doesn't want to have glowing, healthy skin, and a natural glow? Turns out, the key is not only from skincare, but also from what you consume every day.
Lately, sardines have become one of the foods that are popular among lovers of a healthy lifestyle. In addition to being practical, this small fish turns out to have many amazing benefits for the body, including the skin.
Sardines are included in a group of foods known as SMASH, an abbreviation of Sardines, Mackerel (mackerel), Anchovies (terri), Salmon, and Herring. This group of fish is known to be rich in omega-3 fatty acids which play an important role in maintaining overall body health.
Omega-3 is known to help reduce inflammation, maintain heart health, stabilize blood pressure, and support brain function. Interestingly, this anti-inflammatory effect also has a direct impact on the skin.
"Anti-inflammatory content helps strengthen the skin barrier and reduce moisture loss, so the skin looks healthier and hydrated," explains Kirsten Humphreys, a nutritionist from Bare Biology, quoted from the Vogue website.
Not only that, sardines are also very nutrient-dense.
"Sardines contain high-quality protein. In fact, because their small bones are also eaten, this fish is also a good source of calcium," he added.
Enriched with vitamin D and selenium, sardines can be said to be a complete package to support skin health from within.
However, what if you don't like sardines? Don't worry, there are several other food alternatives with similar benefits that are also recommended by experts.
1. Fatty Fish
If you're not a fan of sardines, try other fatty fish such as salmon, mackerel, anchovies, or herring. These fish are still rich in omega-3 which helps maintain the balance of inflammation in the body while improving overall skin health.
"Omega-3 fats are essential for maintaining an inflammatory balance and supporting healthy skin," said Humphreys.
2. Brazil nuts
Brazil nuts may not be very popular, but the benefits are amazing. Just 1-3 pieces per day can meet your daily selenium needs. Selenium is a powerful antioxidant that helps protect cells from damage.
"Antioxidants help fight oxidative stress that can damage the skin," explains Humphreys.
Oxidative stress itself occurs due to an imbalance between free radicals and the body's ability to neutralize them. If left unchecked, this condition can accelerate skin aging and damage healthy cells.
3. Eggs
Eggs are known as an excellent source of protein, but the benefits don't stop there. Eggs also contain vitamin D which plays an important role in reducing inflammation.
This vitamin helps keep the skin healthy, while supporting cell regeneration.
4. Oysters
For seafood lovers, oysters can be the right choice. This food is rich in zinc, an important mineral for skin health.
"Oysters contain zinc, which plays a role in skin repair, wound healing, and maintaining the immune system," said Humphreys.
Zinc is also known to help control excessive oil production which is often the cause of acne.
5. Extra Virgin Olive Oil
Extra virgin olive oil is not only good for the heart, but also for the skin. The monounsaturated fat content in it helps maintain the body's metabolism and stabilize blood sugar levels.
Stable blood sugar levels are very important, because uncontrolled spikes can trigger skin problems such as acne.
In addition, extra virgin olive oil also contains vitamin E, an antioxidant that helps protect the skin from damage.
"I'm not suggesting drinking it directly in large quantities," Humphreys concluded.
"It's better to use it regularly in food, such as in salads or as a dressing," he added.
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