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These are one of the best foods for fighting hormonal acne, but it wasn’t until recently that I learned how to love them!
And those are…
SARDINES!
In the next 3 minutes, you will learn:
- 🐟 How to cook with sardines
- 🩵 The benefits of sardines for hormonal acne
- 🫐 Alternatives to sardines if you don’t like them
How to cook with sardines:
1. Sardines on crackers: if you love tuna salad and pickles, you need to try this combo. It’s been on repeat in my kitchen.
1 can wild caught sardines in water or olive oil (drained)
1 tsp “clean” mayo (like Chosen Foods)
juice of 1/2 lemon
salt and pepper
1/4 cup olives or chopped Bubbies pickles
crackers/rice cakes of choice
top with cilantro
Recipe linked here.
2. Add to pasta: if you love a seafood pasta, try adding a can of sardines to a pasta dish. I love this combo:
chickpea pasta (Chickapea brand is my favourite)
olive oil
garlic
blistered cherry tomatoes
sardines
arugula
salt and pepper
If you like to know your why behind eating certain foods, read on:
Benefits of eating sardines for hormonal acne:
1. Rich in Omega-3 Fatty Acids: Sardines are loaded with omega-3 fatty acids, particularly EPA and DHA, which help reduce inflammation in the body. Chronic inflammation is a key contributor to hormonal acne, so incorporating anti-inflammatory foods like sardines can help keep your skin calm and clear.
2. High in Vitamin D: Sardines are one of the few food sources naturally rich in vitamin D. Adequate vitamin D levels help regulate the immune system and reduce the severity of acne, especially when linked to hormonal imbalances.
3. Packed with Protein: Protein is essential for skin repair and regeneration. Sardines provide a high-quality source of protein that supports collagen production, helping to keep your skin firm, resilient, and less prone to breakouts.
4. Source of Selenium: Sardines are an excellent source of selenium, a mineral that acts as an antioxidant, protecting your skin from oxidative stress. Selenium also plays a crucial role in hormone regulation, which can help balance hormones and reduce acne flare-ups.
5. Abundant in B Vitamins: Sardines are rich in B vitamins which are vital for maintaining healthy skin, especially if you struggle with hormonal acne while on, or after stopping, birth control. B vitamins help regulate hormone production, support energy metabolism, and reduce cortisol —factors that are all important for preventing and managing hormonal acne.
Don’t like sardines?
No problem! Incorporating other wild fish is a great option, such as wild salmon, prawns, oysters and scallops for similar benefits. For a vegan option, try incorporating more plant-sources of omega 3’s, such as hemp seeds, chia seeds, walnuts and flax seeds.
For more acne clearing recipes, grab my signature acne clearing guide that has helped thousands of women from all around the world.
Love your clear skin bestie,
Sisley <3
