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Eat Seafood for Natural Glowing Skin

by Vaileria Dennis(more info)

listed in essential fatty acids, originally published in issue 225 - October 2015



Eat Seafood for Natural Glowing Skin 


It is every person’s dream to have a health and glowing skin. Fortunately, there are several magical foods that can help you maintain a glowing and very healthy skin, giving you relief from the dull complexion and damaged skin. Seafood ranks among the best food for a healthy and glowing skin. The aquatic flora and fauna have plenty of minerals and essential nutrients for a naturally glowing skin. You can acquire a smart and young look simply by investing in certain foods that give radiance to your skin. A glowing skin is a reflection that you are healthy from the inside. It is an indication that you are getting a diet that is rich in essential nutrients and minerals for proper function of the body.

See Also: 4 Ways To Have Healthier Diet Through Mindful Eating

Eat Seafood for Natural Glowing Skin

Added Health Benefits

Grabbing seafood from the freshest catch of the day is an excellent way to reap a host of benefits not only for your skin but also for your overall wellbeing. Seafood contains essential fats, including omega-3, 6, and 9, which have been shown to be useful in the human body. They can help improve the health of your eyes, heart, and brain. Also, they are loaded with antioxidants and anti-inflammatory abilities to prevent some illnesses including cataracts, stroke, cardiovascular disease, and psychological illnesses among others.

Principal components In Seafood for Natural Glowing Skin

Essential Fatty Acids (EFAs)

In reference to Alice Smellie, a nutritional therapist, seafood is rich in essential omega-3, omega-6 and omega-9 fatty acids which have antioxidants and anti-inflammatory properties, necessary for alleviating a number of skin problems including acne, psoriasis, and other age-related skin problems. About Nicholas Perricone, a dermatologist and author of The Perricone Prescription inflammation causes the cells to clog the pore, resulting in acne. Also, it leads to wrinkles after some time, he adds. Perricone says that consuming seafood rich in omega-3 and omega-6 fatty acids can reduce inflammation and alleviate some skin conditions including acne, cancer, psoriasis, wrinkles and fine lines among others. You can obtain EFAs from salmon, mackerel, and tuna. EFAs can also be obtained from almonds, flaxseed, and hazelnuts.


Health Benefits of omega 3

Vitamin B12

Seafood is rich in vitamin B12, which plays significant role in the carbohydrate conversion and cell regeneration. Studies have shown that a deficiency in vitamin B12 is directly associated with chronic fatigue, prolonged illnesses, and slow healing time for cutaneous injuries such as acne, dry skin, and sunburn. Vegetarians and Vegans are particularly prone to vitamin B12 deficiency, being the reason they have a burning passion for yeast.


Selenium is a trace mineral you can find in seafood that protects your skin against sun damage. Also, it is a potent antioxidant for fighting free radicals in the body. Although you should consume small amounts of selenium in your diet, lack of this vital mineral has been directly linked to skin problems like psoriasis and eczema. You can also get selenium from Brazil nuts, sunflower seeds, particularly if you have aversions or food allergies.


Deficiency in zinc can contribute to dull complexion due to acne. Also, people who don’t adequate supply of zinc in their regular diet are more likely to experience scarring of the skin. The good news is that most canned sea foods are rich in zinc that has been shown to be active in promoting speedy healing of blemishes. On top of this, zinc prevents scarring by reducing inflammatory responses.


Are you aware that iron deficiency is one of the primary causes of hair loss? And that lack of iron can lead to poor circulation, mostly associated with dull complexion and other skin issues? Iron plays very crucial roles in maintaining your immune system and thus helps to promote the growth of your hair as well as the nails. Unless you are an ardent meat-eater, you are low in iron. Seafood is a good source of iron and other essential minerals that help in skin nourishment for improved natural glow. Alternative reliable sources of iron include smoked baby clams, dark chocolate, and sundried tomatoes.


Calcium is not only good for the health of your bones and teeth but also other bodily organs including the skin. Calcium regulates many functions of your skin. Most calcium in your skin can be found in the outermost layer called epidermis. Calcium regulates your skin’s speed and ability to generate new cells and to shed older ones. If you have a calcium deficiency, your skin may look dry, thin and fragile. About the National Cancer Research Institute (NCRI), the calcium in the skin can prevent skin cancer. Calcium in the epidermis allows the skin’s pigment cells to tan when exposed to sunlight to offer protection against harmful UV rays. Ensuring an adequate supply of calcium in your diet can naturally make your skin glow and radiant.

Best Seafood Choices

  • Salmon and gravadlax: These are rich in omega-fatty acids essential for protecting eyesight for people suffering from age-related macular degeneration, which causes blurred vision. Whether smoked or cooked using other techniques, always check the salt content, especially if you are prone to high blood pressure;
  • Crab: It is a good source of protein and is rich in omega-3s. It has anti-inflammatory properties that can protect you against arthritis and skin damage from sun exposure. It is also rich in selenium and cholesterol that in small amounts is essential to the production of sex hormones and synthesis of vitamin D;
  • Squid: It is a good source of protein and other vital nutrients for a naturally glowing skin, including copper, phosphorous, zinc, B vitamins and iodine. B vitamins nourish the skin while phosphorous strengthens bones and teeth;
  • Oysters: They are low in cholesterol and high in protein, zinc and omega fatty acids. They also contain tyrosine; an amino acids also produced in the body. Tyrosine helps improve mood and regulate stress levels, which often contributes to facial expressions responsible for forehead wrinkles and a dull complexion. They are also rich in calcium, vitamins A, C, and B12. Avoid oysters if you are prone to food poisoning or allergic reactions;
  • Mussels: They are rich in vitamin A, B vitamins, zinc, selenium, iron, iodine and folic acid. Experts say that high levels of iodine makes mussels ideal for people with sub-optimal thyroid function, particularly women in the thirties and forties who complain about feeling tired. They are also rich in omega-3 and omega-6 fatty acids. Avoid shellfish during pregnancy as it can cause food poisoning due to toxins;
  • Scallops: They are an excellent source of omega-3 fatty acids, B vitamins, magnesium, potassium, and protein. Experts say that people who consume seafood lowers their risk of developing memory problems and dementia as they age. Magnesium improves muscle and nerve function that is crucial for a brighter complexion. Be careful when eating scallops if you are sensitive to scallops;
  • Prawns, crayfish, and shrimps: They are rich in vitamin B12, zinc, selenium, and iodine. Selenium contains highly protective properties, improves thyroid function and the immune system;
  • Lobster: It is rich in selenium, iodine, B vitamins and vitamin E. Vitamin E helps protect your skin against sun damage. Make it an occasional seafood choice if you have high cholesterol issues;
  • Whelks and cockles: They are high in protein, vitamin A, and zinc.  Zinc helps to keep your skin and hair healthy and glowing. Don’t purchase whelks and cockles from highly polluted beaches, to avoid food poisoning.  Whelks from such places are rich in retinol, a compound that can cause birth defects if consumed in large quantities-avoid during pregnancy;
  • Octopus: It is an excellent source of iron, taurine, iron, selenium, B vitamins, and potassium. Nutritionists say that taurine, an amino acid produced in the body, helps in promoting blood circulation all over your body including the skin for a naturally glowing skin. Also, it calms the nervous system and lowers stress. Older and giant octopuses are tough to eat if not properly cooked.

Tips in Choosing Seafood

  • Consume seafood or fish that are fresh and not smelly;
  • When buying seafood like mollusks, mussels or clams, obtain them when still alive with shells. Avoid eating mollusks whose shells are still closed after cooking;
  • Don’t store fresh fish for more than two days after purchase;
  • For future use, always ensure that seafood or fish are frozen;
  • Seafood or fish usually cook within 10 minutes when the flakes quickly separate.


What you consume may manifest on your skin. Although seafood contains cholesterol, it is a better alternative for saturated fats that are essential for natural skin glow. If you like unhealthy meals like junk foods, caffeine or highly processed types, your skin may lose its radiance and elasticity and make you look sick. People, who consume seafood that are rich in vitamins and essential minerals have healthy and beautiful skin. Other than eating seafood occasionally, don’t expect your skin to glow and stay healthy if you are not taking good care of it.  Eating seafood at least twice every week; is a direct ticket to a naturally glowing and youthful skin.



  1. Emily Littelton said..

    Nice article! Well researched and very informative. Thanks Vaileria.

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About Vaileria Dennis

Vaileria Dennis is a Health and Beauty expert. She works on behalf of  as a content coordinator for the categories Health and Beauty. She has written various articles on Beauty and Makeup. In recent years, she has had an opportunity to research about Solvaderm Skin care routine. She is always excited to share her ideas related to Beauty care and Makeup Tips. She may be contacted via

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