Does eating salmon make your skin glow?

If you’re on a perpetual journey to healthy, glowing skin, skip the trip to Sephora, head to the seafood counter and get yourself some fresh salmon.

Table of Contents Show

• Salmon Recipes
• 8 Foods for Glowing Skin
• What foods give you glowy skin?
• What happens if I eat salmon everyday?
• Does salmon make you look younger?

Salmon is jam-packed with omega-3 fatty acids, which have been said to prevent certain cancers and even alleviate menstrual pain. If those health benefits aren’t enough to sway you to add more salmon to your diet, maybe the skin benefits will change your mind.

“I consider salmon to be one of the superfoods for skin health,” Dr. Rachel Nazarian of Schweiger Dermatology Group in New York told HuffPost. She added that if there were absolutely no risks associated with eating too much fish (such as ingesting high levels of mercury), she would eat it every day “because that’s how good it is for your skin.”

For years, Dr. Nicholas V. Perricone has sworn by the benefits of salmon, crediting his complexion to the fish. “If you’re eating salmon now, or taking fish-oil capsules, I’ve helped you,” he said in a 2005 New York Times profile. (Celebrities like Victoria Beckham and Mariah Carey also eat salmon-heavy diets.)

The reason the omega-3 found in salmon is so great for skin, Nazarian explained, is because it helps to calm inflammation, which can lead to a breakdown of collagen and elastin, both of which keep skin looking youthful.

Skin has a natural oil barrier that sits on top of it to protect it from the outside world, helping skin retain moisture and stay hydrated, she added.

“When you have a high level of good fat in your body it feeds the skin and allows the skin to make this healthy oil and allows the skin to be healthier,” she said. “That’s what gives skin the glow.”

Dr. Melda Isaac, a board-certified dermatologist in Washington, D.C., echoed Nazarian’s point, telling HuffPost, “Omega-3 fatty acid is going to retain moisture in your skin,” which helps with maintaining the skin’s elasticity and keeps skin looking supple.

Isaac also noted that salmon contains vitamin D, which can have photoprotective effects, meaning it can help protect the skin against the negative effects of UV rays. Vitamin D is also great for skin cell growth and repair and helps protect against free radicals.

Salmon also contains something called astaxanthin, a chemical compound known as a keto-carotenoid, which gives salmon its pink color. It is also an antioxidant and anti-inflammatory, Nazarian said.

“So that helps with the same sort of thing ― creates more collagen, calms inflammation, [and is] also a fantastic anti-aging agent,” she said. (A 2012 study found that astaxanthin actually helped improve the look of wrinkles, age spots and skin texture.)

If you’re wondering how much salmon you should eat in order to start reaping its benefits, Nazarian said one palm-sized serving three times a week is plenty.

“I think, frankly, if you’re going to eat it more than that, you’ll probably get sick of it,” she said, noting that adding lean meats and fruits to your diet will provide additional antioxidants and anti-inflammatories. (Isaac likes to have blueberries, which are said to be great for brain health, and tomatoes, which are another great skin food.)

Both wild and farm-raised salmon contain healthy omega-3 fatty acids, according to the studies published by the United States Department of Agriculture. However, if you’re worried about potential additives (including pigments), you can buy wild, organic salmon. According to Nazarian, as long as you’re adding that salmon to your diet, you will still get the benefits from the omega-3 fatty acids.

In terms of whether you should eat it raw or cooked, both ways are beneficial. Additionally, a USDA study noted that baking hasn’t been proven to cause any loss of omega-3s, though you probably don’t want to overcook it.

If salmon isn’t your thing, The American Heart Association notes that mackerel, herring, sardines and albacore tuna are also high in omega-3 fatty acids. If you don’t like fish at all, there are supplements available that both Nazarian and Isaac agreed are equally as beneficial.

Now that you know just how great salmon can be for your skin (and overall health), you can try out some of our favorite salmon recipes below.

Salmon Recipes

You’ve read countless tips for glowing skin in magazines and blogs and brochures. You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face.

Does it feel like you’re chasing a dream sometimes? You’re not alone.

The truth of the matter is that a lot of your skin’s appearance comes from genetics. Whether you have a fair complexion, freckles, uneven skin tone or are prone to blemishes, you can’t choose to have a porcelain complexion or a lovely olive skin tone, you get what you get. Thanks a lot, Mom and Dad.

You can, however, take what you got and make the most of it. There are lots of products that help you from the outside, but you need to support that work with what you put on the inside. How many of those tips for glowing skin you read  talked about food?

Whether you’re troubled by aging skin that’s losing elasticity, dry skin that appears dull or fine lines and wrinkles, these eight foods defend the integrity of your cells to keep them as healthy as possible, which trumps the promises of whatever cream you dabbed on this morning.

8 Foods for Glowing Skin

Artichokes are one of my top ten all time fave foods. These green spiky vegetables contain phytochemicals that act as anti-inflammatory agents in the skin. If you’re seeing redness, or looking to recover from a laser treatment, toss some on your salad or snack on them right from a jar or pouch to speed your recovery.

Avocados are hydrating and help to promote collagen production, which makes for younger, firmer skin. Eat them and reap the benefits of the B vitamins and vitamin E. As if, you needed another reason to have a little guacamole.

Cantaloupe is a nutrient bonanza that I recommend all summer long to satisfy a sweet tooth and prevent dry and flaky skin. A single serving (about 1 cup) of this delicious melon provides you with more than your Recommended Dietary Allowance (RDA) of vitamin A, the vitamin responsible for supporting your epidermal glow. Pop some melon balled cantaloupe into the freezer and use them instead of ice in your unsweetened iced green tea.

Grapeseed oil is full of proanthocyanidins (pro-ANTHO-syan-ID-ins), which act as antioxidants that help protect against free radical damage caused by pollution and the sun. It has been found to play a role in the stabilization of collagen and maintenance of elastin — important components that make up the middle layer of your skin. They add support and elasticity, preventing wrinkles and returning your face to its natural shape after you flash your killer smile. Grapeseed oil can also help hydrate and moisturize the skin and works great for sauteing due to its high smoke point, and its mild flavor works well in smoothies.

Matcha tea is a great way to stay well hydrated and load up on the anti-inflammatory benefits. Proper hydration helps prevent your skin from drying out and helps eliminate toxins. It also improves cell turnover, meaning you’ll have more healthy new cells to improve your skin tone, giving you healthy, vibrant skin. All green and black teas (unsweetened) help reduce inflammation, so if matcha isn’t your cup of tea, you can still reap the benefits. You can also throw some matcha into a morning smoothie. 

Mushrooms should be your favorite fungi. They provide B6, folate, niacin, riboflavin, iron, potassium, and selenium, all of which you need for beautiful and healthy cells. In ancient times, Chinese women ate them to promote a smooth complexion. Selenium shields newly formed skin cells from damage brought on by too much time in the sun. Those new cells keep your skin looking soft and young. Slice raw mushrooms on your salad, or toss them into your stir fry for a virtually calorie free umame addition to your dinner.

Salmon chalk one more benefit up to this superfood. Salmon is good for your brain, your heart, weight management, your immune system and it also makes your skin glow. The omega-3  fatty acids play a role in wrinkle free skin, reducing inflammation and preventing collagen breakdown. Keep salmon in your fridge and a can of salmon in your pantry as a staple so you can always pull off a healthful beauty boosting meal or snack in minutes. And, you now have an excuse to dine on salmon tartare more often. You are welcome.

Turmeric is a traditional spice that is newly hot with good scientific reason. It’s full of curcuminoids, which are antioxidant phytochemicals. Think fighting free radicals that cause wrinkles. Besides serving as a super transport for these antioxidants, turmeric is great at nourishing skin and promoting skin elasticity — preventing wrinkles and age spots. Sprinkle some on eggs or add to your morning vegan smoothie or add a spoonful to your roasted veggies before you toss them in the oven.

Organic Eggs are something everyone needs in their regular diet because eggs are healthful for so many reasons. For your skin, you need them for their zinc. Zinc is important in controlling oil content of the skin and minimizing breakouts. It’s also essential in the formation of collagen, which forms connective tissue and skin. Scrambled or sunny side up?

I hope these tips for glowing skin give you some new motivation to change up your diet and gain confidence from the inside out. Eat these foods and pull out some of those processed ones that may be clogging your skin’s inner glow. And, let me know how your skin is looking!

The Nutritious Life Editors are a team of healthy lifestyle enthusiasts who not only subscribe to — and live! — the 8 Pillars of a Nutritious Life, but also have access to some of the savviest thought leaders in the health and wellness space — including our founder and resident dietitian, Keri Glassman. From the hottest trends in wellness to the latest medical science, we stay on top of it all in order to deliver the info YOU need to live your most nutritious life.

What foods give you glowy skin?

What happens if I eat salmon everyday?

Does salmon make you look younger?