What is skin food? Experts weigh in on tinned fish for skin

It feels as if I can't scroll Instagram or TikTok right now without clocking a plate of sardines. I'm not mad about it – I love oily fish. But the content is not just about snack plate inspiration, it's about eating for skin health.

Skin food is definitely a trend oscillating in the wellness sub-section of the Internet right now: tinned fish, carrot juice, edible retinol, collagen powders, broth, skin glaze smoothies... We've always known the benefits of eating well for general skin health but things are getting more serious. Some of it's unscientific, but there is a lot of truth to the fact that what we consume impacts skin health (and yes, tinned fish really shine in this case).

When in doubt, ask an expert – below you'll find intel from clinical naturopaths and nutritionists on what to actually eat for a healthy complexion.

Does diet directly impact skin health or is it a bit of a myth?

"Diet can have a profound impact on skin health," says clinical naturopath, nutritionist and The Gut Cø founder Pernille Jensen. She believes that the skin is a mirror reflecting our internal state, especially when it comes to the gut. "When the diet is lacking in quality protein, healthy fats, vitamins, and minerals, it can manifest as dullness, breakouts, dehydration, inflammation or accelerated ageing."

“I also believe one of the most overlooked aspects of skin health is the gut-skin connection,” Jensen adds. “The microbiome and gut lining play major roles in inflammation, nutrient absorption, immune regulation, and even hormone metabolism – all of which can influence the skin. A diet rich in diverse plant foods, prebiotic fibre, polyphenols, and adequate protein can help support both gut and skin health from the inside out.”

That said, skin health is never just about one thing. “Sleep, stress, hormones, sun exposure, alcohol intake, and lifestyle all play a role, but nutrition is absolutely one of the foundational pillars,” she adds.

What does 'skin food' actually mean?

It's an arbitrary term, but the concept of skin food is to consume nutrient-dense meals that specifically nourish the complexion (i.e eating your skincare).

"Some of my favourite foods for supporting skin health are those that nourish both the skin directly and the gut microbiome, because the two are so closely connected," explains Jensen. "Prebiotic fibres are incredibly important because they feed beneficial gut bacteria – try garlic, onions, leeks, asparagus, oats, legumes, green bananas, flaxseeds, and cooked-and-cooled potatoes or rice. I’m also a big believer in polyphenol-rich foods like berries, pomegranate, extra virgin olive oil, green tea, cocoa, herbs, spices, olives, and colourful vegetables. Protein is essential. Probiotic foods, like kefir, sauerkraut and kimchi, can also benefit some people," Jensen adds. "Oh, and I love Brazil Nuts for selenium."

What’s up with tinned fish? Should we be eating it?

Tinned fish might be polarising but it is, in fact, a great option if you're trying to cultivate plump, hydrated skin via diet. Bianca Wise, a naturopath and wellness expert, explains that if you're going to eat it, be sure to buy high quality: "I am a huge fan of tinned fish because it’s an easy, affordable, and convenient way to increase your omega 3 intake. However, it needs to be from reputable sources. I am always looking for wild caught, tinned in olive oil or spring water only, sustainably sourced with minimal ingredients... And I go for smaller fish like sardines as they're are generally lower in mercury."

Nutrient-dense, easy meal ideas for a healthier complexion:

Wise has some easy ones for us to try:

High fibre breakfast bowl: Overnight oats with blueberries, coconut flakes and chia seeds, served with coconut yoghurt and more berries. It's high in antioxidants and fibre to support gut health and reduce inflammation.

Ginger baked salmon with brussel sprouts: Salmon provides beautiful anti-inflammatory omega 3 fatty acids, and brussel sprouts are cruciferous vegetables that support our detoxification pathways through the liver.

Beetroot, ginger, and carrot juice: Packed with antioxidants and polyphenols that support circulation, this juice is also high in beta carotenes (naturally occurring vitamin A) it boosts glowing skin and protects against oxidative stress.

What about supplements, specifically ingestible collagen?

Collagen supplementation is one of the most researched areas within the beauty and wellness space.

While a balanced diet is absolutely foundational, collagen is quite difficult to obtain in meaningful amounts through a modern diet alone. Traditionally, collagen-rich foods would have come from slow-cooked meats, connective tissue, skin, and bone broths, but most people simply do not consume these foods consistently or in therapeutic amounts. Supplementation offers a far more convenient and concentrated source.

That said, collagen does not work in isolation. One of the biggest misconceptions is that taking collagen alone is enough to create healthy skin. The body still requires vitamin C, A, zinc, Biotin, amino acids, antioxidants, and adequate overall protein intake to actually synthesise and protect collagen within the skin. This is why I always look at skin health holistically rather than focusing on a single ingredient.

I also think quality matters enormously. The molecular weight of collagen peptides can influence absorption, and hydrolysed collagen peptides appear to be the most effective form based on current research. There is also growing evidence showing benefits not only for skin hydration and elasticity, but also for joint, gut lining, and connective tissue support.