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Skin life blog

Nutrition

These fatty acids help preserve skin’s natural barrier functions, maximising water retention for plumper, more youthful skin

Salmon: healthy fats for plump skin

For those of us on the quest for glowing, healthy skin (i.e. all of us), salmon should be at the very top of our grocery list. We asked dermatologist Dr. Nina Roos and nutritionist Raphaël Gruman for their expert tips on cooking with everyone’s favourite oily fish, as well as why getting enough omega 3 is crucial for beautiful skin.

Dermatologist Dr. Nina Roos tells us that when it comes to skin hydration, salmon is one of nature’s most effective ingredients. Like avocado, oily fish like salmon and mackerel are packed with naturally occurring fatty acids, including omega 3. These fatty acids help preserve skin’s natural barrier functions, maximising water retention for plumper, more youthful skin –celebrities who have struggled with acne, swear by salmon as a means of calming their skin. As well as being relatively low in calories, salmon is an incredibly rich source of protein, which stimulates the production of collagen - responsible not only for giving skin a youthful appearance, but also for healthy cartilage and connective tissue elsewhere in the body. Alternative ingredients with similar benefits include other types of oily fish, also excellent sources of protein, as well as nuts and rapeseed oil. We don’t know about you, but we’re feeling inspired: time to roll up those sleeves and head to the kitchen.

There are a million and one ways to cook with salmon, so we asked nutrition expert Raphaël Gruman for his top tips on getting the most out of this incredibly versatile ingredient. We’re all familiar with the classic technique of baking or roasting salmon in a foil parcel, but Raphaël tells us it’s important to pay attention to your grill or oven’s temperature. In order to preserve as much omega-3 as possible, wrap your fillet or steak in a foil or greaseproof paper with a drizzle of oil and bake for around 15 minutes at a low temperature (275°F / 140°C) for moist, juicy flakes of fish that fall apart on the fork. Too high and you risk ending up with a dry, chewy texture with drastically reduced levels of these essential fatty acids - not exactly the ideal outcome after spending all those extra minutes in the kitchen.

Like other kinds of oily fish, salmon is a rich source of protein, which stimulates the production of collagen – the molecules responsible for giving skin a plump, youthful glow.

This article reflects the opinions of dermatologist Dr. Nina Roos and nutritionist Raphaël Gruman and is intended as general information only. You should seek advice from a professional before altering your diet or starting any new course of conduct.