If A Holistic Derm Could Bring *One* Food To A Desert Island, It Would Be This

The list of foods for hydrated, supple skin is a long one; plenty of water-dense, high-fat, antioxidant-rich staples are beloved for their glow-inducing abilities. What's more, different foods can support certain skin goals—be it collagen production, hydration, antioxidant protection, or gut support—which is why experts recommend a balanced, nutrient-dense diet filled with skin snacks to deliver loads of complexion-supporting benefits. 

Wild-caught and sustainably sourced salmon is an excellent source of healthy polyunsaturated omega-3 fatty acids, which "keep the skin supple and hydrated," Bowe notes. In fact, experts routinely recommend increasing fatty-acid intake to help improve and protect the skin.* These omega-3 fatty acids, in particular, provide the building blocks to produce healthy cell membranes; as a result, they help improve the integrity of the skin barrier1 and help the skin retain its moisture.* 

If you're familiar with astaxanthin, you likely know that the potent phytonutrient actually comes from green microalgae—when fish (like salmon!) eat this algae, the astaxanthin is what gives them a peachy pigment. So as one ingredient-savvy user comments on Bowe's video: "Why not just eat algae?" 

It's a great point, says Bowe—people typically associate salmon with astaxanthin because the fish has a good amount of this super-antioxidant2, ranging from 6 to 38 mg/kg across different species and farmed (lower astaxanthin) versus wild-caught varieties. However, you would still need a hefty amount of salmon daily (around two to 12 fillets, depending on the type you're eating) to reap the carotenoid's skin-supporting benefits.*