Protein plays a vital role in achieving and maintaining healthy skin, contributing to its structure, function, tone and texture. Protein is essential for the structure and function of the skin. It is a key component of collagen and elastin, two proteins that provide strength, elasticity and resilience to the skin. Collagen makes up around 75-80% of the dry weight of the skin and is responsible for maintaining its firmness and flexibility. In short, if you don’t get enough protein, your skin may struggle to produce and maintain collagen and elastin levels. It is also crucial for maintaining a healthy skin barrier. Here’s what you need to know.
How much protein for good skin?
General dietary guidelines suggest consuming 0.8 grams of protein per kilogram of body weight per day. However, to simplify the process, you may want to aim for 1 g of protein per 1 kg of weight. To put this into context, one egg provides 13 g of protein. But not all protein is equally nutritious.
What are the best sources of healthy protein for skin?
Fish: Fatty fish such as salmon, mackerel and sardines are excellent sources of protein and omega-3 fatty acids, which help maintain skin moisture and reduce inflammation.
Lean meats: Chicken, turkey, and lean cuts of beef provide high-quality protein along with zinc, which is important for collagen synthesis and skin repair.
Eggs: Rich in protein and biotin, eggs promote skin health and can help improve skin moisture retention.
Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds provide protein along with healthy fats and vitamin E, which protects the skin from oxidative stress.
Legumes: Beans, lentils and chickpeas are good sources of vegetarian protein that also provide fiber and several nutrients that are beneficial for the skin.
Soy products: Tofu, tempeh, and edamame are rich in protein and isoflavones, which can help improve skin elasticity and reduce wrinkles.
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Protein for skin: recipe idea
Sardines on buckwheat flatbread
Sardines are one of the most skin-friendly fish out there. This recipe is from my book Eat Beautiful and is perfect for a quick and fresh summer or fall lunch or dinner.
Serves 4 people
280 calories per serving
4 tablespoons buckwheat flour, plus more for dusting
Raw coconut oil, for frying
4 fresh sardines, gutted and cleaned (ask your fishmonger to do this)
A handful of fresh parsley, finely chopped, plus extra for serving.
Juice of ½ lemon
Salt and freshly ground black pepper
TO SERVE
1 watermelon radish (or a handful of red radishes), thinly sliced
Lemon wedges
- Place the flour in a bowl with 2 tablespoons of water and knead into a dough. (Buckwheat can be quite sticky, so you may need to add more flour.)
- Roll the dough into a tube and cut into four pieces. On a lightly floured work surface, roll out each piece into a flat dough about 3mm thick.
- Heat some coconut oil in a non-stick pan over medium heat, add a flatbread and cook on each side for 2 to 3 minutes or until golden brown. Transfer to a plate and cook the rest of the flatbreads in the same way.
- Meanwhile, cook the sardines. Melt 1 tablespoon of coconut oil in a frying pan and add the sardines, parsley and lemon juice. Season with a little salt and pepper and cook over medium heat for 5 minutes on each side or until cooked through.
- To assemble, place radish slices on top of each flatbread, top with a sardine, and serve with extra parsley sprinkled on top and a lemon wedge.
MORE HIGH PROTEIN RECIPES THAT ARE NOT GOOD FOR YOUR SKIN: Spicy fish | Chicken Satay | Pearled barley and quinoa
© Wendy Rowe. All rights reserved.
