Can Eating Sardines Really Give You ‘Glass Skin’?

The humble sardine has been derided for years, and quite unfairly so. While cracking open a tin of the tiny, oily fish might leave something to be desired from a culinary aesthetics perspective, sardines pack a giant nutritional punch.

“Just one 4-ounce serving of sardines is low in calories, high in protein, and has little to no carbohydrates,” said Amanda Nighbert, a Kentucky-based registered dietitian. “One serving provides you with an abundance of omega-3 fatty acids, 30-70% of your daily vitamin D needs, up to 130% of your B12 needs, and 70-90% of your daily selenium needs.”

This impressive nutritional profile is why sardines have become the newest addition to many skin care routines across TikTok. A number of creators claim that by eating sardines regularly, they’re able to achieve the ever-so-coveted “glass skin” — skin that is so clear, dewy and flawless that it appears as smooth as glass.

But can eating sardines actually give us glass skin? Or are the claims of this “hack” purely anecdotal? We spoke to nutrition and skin experts to find out.

“Nutrition is a major player when we examine skin health and in achieving certain goals in the appearance of our skin,” said Dr. Angela Casey, an Ohio-based board-certified dermatologist. “When we don’t have a balanced diet, we are fighting an uphill battle.”

Before you fork over hundreds of dollars for the latest new serum, you may want to consider what’s on your literal fork.

“In many cases, poor skin health can be greatly improved by making small changes in your diet,” Nighbert said. “I have seen this often in the clients I work with.”

When it comes to improving skin health, Nighbert suggested incorporating foods that are rich in nutrients such as:

• Vitamins C, E, A, D, K and B (including B3, B5 and B7).

• Zinc.

• Selenium.

• Collagen.

• Omega-3 fatty acids.

Many of these nutrients are found in sardines, including selenium and vitamins B and D. And as oily fish, sardines truly shine when it comes to delivering the fats and omega-3 fatty acids that skin loves.

“Fats and cholesterol are important components of our skin,” Casey said. “Omega-3 fatty acids play an important role in overall health by helping regulate glucose levels, supporting muscle production and slowing down the aging process.”

Knowing what foods to avoid or cut back on can help to improve the look and texture of skin.

“Sugar, simple carbohydrates and alcohol take a toll on…