Seafood Secrets for Skin & Hair

Most of us know the basics of good skincare habits: Wash your face at night, wear sunscreen every day, drink water, apply a good moisturizer to help keep skin hydrated. Maybe if you’re a varsity level beauty expert, you’re clued in on skincare ingredients like retinol, vitamin C, ceramides and more. But what you might not know is that seafood features a host of essential nutrients that emerging research suggests may  support healthy skin. Even better, those nutrients may  also help keep your hair healthy as well.. So let’s take a closer look at these beauty foods hiding in plain sight, what nutrients they hold, and exactly why they’re so good for skin and hair.

THE GENIUS OF OMEGA-3S

Seafood like salmon, tuna, and sardines feature omega-3s, particularly EPA and DHA. These nutrients are essential fatty acids—and we really do mean essential: We have to eat them, as our bodies don’t produce enough of them on their own. Omega-3s play a vital role in managing inflammation pathways in the body—and inflammation is often behind frustrating skin issues. By helping to support these pathways in the body, your trusty omega-3s do their part from the inside to support healthy skin. 

THE NEW NEWS ON VITAMIN D

Emerging research suggests that vitamin D is important for healthy hair and skin, and so how can you up your intake? It’s trickier than you think, as there aren’t many natural food sources of vitamin D. You can increase your vitamin D levels in a few ways: Through sun exposure (it boosts your body’s natural vitamin D production, but don’t forget that sunscreen!); with vitamin supplements or dairy that’s been fortified; or with whole foods like seafood (our favorite!). A winning strategy for integrating more vitamin D into your life is the snack attack method: Stock your bag with easy-to-grab packets like our irresistible Everything But the Bagel Salmon Packet or zippy Lemon Pepper Salmon Packet for a satisfying and flavorful mid-afternoon bite. 

LEAN INTO LEAN PROTEIN

With 17 grams of lean protein in a packet of wild caught light tuna, seafood is a phenomenal natural source—and what’s not to love about lean protein? It supports muscle growth, helps fuel your workouts, and—yes!—can help your skin, hair and nails to look their best. Lean protein is made up of essential amino acids, which spur the production of collagen, elastin, and keratin. Collagen and elastin help form the structure and elasticity of your skin, while keratin is the building block protein of hair and nails. 

PUMPING UP YOUR IRON INTAKE

Seafood is also an important dietary source of iron, another crucial mineral for our bodies. This key nutrient is responsible for transporting oxygen throughout your body, including to the cells in your skin and hair follicles. Iron deficiencies are an all-too-common reality for many women; by increasing your iron intake, that oxygen-rich blood can better reach your scalp and skin cells. Seafood like clams and oysters  offer readily absorbable forms of iron, making them smart choices for keeping your iron levels where they need to be.

RECIPES TO SUPPORT HAIR AND SKIN

Ready to eat your way to more balanced skin and shiny, happy hair? Take a spin through our collection of healthy lifestyle recipes, which combine beauty-fueling seafood with other nutrient-dense ingredients that support skin and hair. Our colorful 15-Minute Mediterranean Tuna Grain Bowl, for example, pairs savory wild caught tuna with purple cabbage (full of antioxidants), cucumber (water), tomatoes (lycopene and vitamin C), feta cheese (calcium), and basil (antioxidants) for an herby vegetable medley that tastes as good as it looks. 

And don’t forget the goodness of whole grains! Pairing your seafood with carbohydrates like brown rice, quinoa or whole wheat pasta supports a well-rounded diet, which in turn helps keep your skin and hair at their best. You can tweak this recipe to your heart’s desire: Adding red bell peppers can up the vitamin C content, carrots increase your vitamin A, and so on. If you want to skip over the nitty gritty details of vitamin contents, here’s our favorite time-tested nutritional trick: Eat the rainbow. The more colorful your plate, the greater the diversity of vitamins and minerals you’re likely to be getting from your food.  

BEAUTY ON THE PLATE

When you add nutrient-rich seafood into your regular meal rotation, you’re supporting your beauty goals from the inside out. Whether you’re tossing together a quick salmon couscous salad for lunch or stocking up on convenient tuna packets for busy days, remember that you’re building the foundation of your beauty routine—deliciously!—and in the end, your skin, hair, and taste buds will thank you.