You’ve invested in serums, moisturisers, and the occasional face mask—but have you looked at your plate? What you eat plays a major role in how your skin looks and feels. One of the best-kept secrets to glowing, hydrated, and youthful skin isn’t found in a bottle—it’s in seafood. Rich in omega-3 fatty acids, antioxidants, and essential nutrients, certain fish can work from the inside out to support your skincare goals.
Here are the top fish you should be adding to your diet if you’re serious about your skin.
1. Salmon: The Ultimate Glow Booster
When it comes to skin health, salmon is a true powerhouse. Packed with omega-3s, it helps keep the skin’s lipid barrier strong, reducing dryness and inflammation. That means fewer fine lines, less redness, and a natural glow that no highlighter can match.
Salmon is also rich in astaxanthin, a powerful antioxidant that may help reduce signs of ageing and improve skin elasticity. Whether grilled, baked, or served raw as sashimi, it’s one of the easiest and most effective ways to feed your skin.
2. Mackerel: Your Anti-Ageing Ally
Mackerel often flies under the radar, but it shouldn’t. This oily fish contains some of the highest levels of omega-3 fatty acids and is also a great source of vitamin E and selenium—two nutrients crucial for protecting skin against environmental stressors.
Eating mackerel regularly can help maintain a smooth, plump complexion and support collagen production. Try it smoked on toast with avocado, or pan-seared with lemon and herbs for a skin-friendly dinner.
3. Sardines: For Clear, Hydrated Skin
If your skincare goal is to reduce acne and maintain hydration, sardines should be on your radar. These small fish are loaded with omega-3s and also provide a solid dose of vitamin D—key for regulating skin cell turnover and fighting inflammation.
Sardines are also incredibly affordable and sustainable. Enjoy them grilled, tossed into salads, or mashed on sourdough with a squeeze of lemon and cracked pepper.
4. Trout: Collagen Support and Brightness
Rainbow trout offers a gentler flavour profile than salmon, but it’s still rich in omega-3s and vitamin B12. These nutrients play a key role in maintaining skin elasticity and cell regeneration, making trout an excellent choice for dull or tired-looking skin.
Trout is also easy to cook. Bake it with olive oil, capers, and tomatoes, or use it in a salad with leafy greens and citrus vinaigrette for a nourishing, skin-loving meal.
5. Tuna: Stronger Skin Barrier
Tuna—especially wild-caught varieties like yellowfin—is high in protein, selenium, and zinc, which help maintain the skin’s structural integrity. Zinc, in particular, supports wound healing and reduces the appearance of blemishes.
For best results, opt for fresh tuna over canned, and grill or sear it lightly to preserve nutrients. Add it to poke bowls or pair with avocado and quinoa for a complete skin-friendly plate.
Want Glowing Skin? Start with What’s on Your Plate
Topical products can only go so far. Real change begins within. Incorporating omega-3-rich fish into your weekly meals can improve skin tone, texture, and hydration over time. And when you shop smart, you’re also supporting sustainable fishing practices.
At Seafood Factory Outlet, we stock only the freshest Australian seafood—perfect for nourishing your skin and your palate. Visit us at 41 Clapham Rd, Regents Park NSW 2143, or order online at www.seafoodfactoryoutlet.com.au to start eating your way to healthier skin.
