Sardines named one of the latest beauty superfoods as searches for ‘beauty foods’ soar
From Fresha
Searches for “best foods for skin” have surged by 89% over the past year, with around 73,000 searches recorded in the past month alone, signalling a growing shift towards inside-out beauty routines.
Google search data, analysed by Fresha, the world’s leading beauty and wellness booking platform, suggests more consumers are looking beyond topical products and towards everyday diet choices to support how their skin, hair and nails look.
While skincare, haircare and nail treatments remain central to most routines, the rise in food-related beauty searches points to a broader change in how people are approaching maintenance and long-term results.
Sardines and the other foods linked to better-looking skin, hair and nails
Fresha has highlighted a mix of common and lesser-known foods that are rich in nutrients often associated with supporting the appearance of healthier-looking skin, stronger hair and more resilient nails.
Among them, sardines stand out as one of the most overlooked beauty foods. Rich in omega-3, protein, selenium and vitamin D, they are increasingly being recognised as a low-cost, high-impact option for supporting skin hydration, hair condition and overall beauty maintenance.
| Area | Food | What it’s high in | Beauty-led benefit |
|---|---|---|---|
| Skin | Avocado | Healthy fats, vitamin E | Supports the skin barrier and helps skin look more hydrated |
| Skin | Blueberries | Antioxidants | Helps protect against dull-looking skin caused by environmental stress |
| Skin | Salmon | Omega-3 | Supports a more balanced, hydrated appearance |
| Skin | Sardines | Omega-3, protein, vitamin D, selenium | Supports hydrated-looking skin and overall skin condition |
| Skin | Sweet potatoes | Beta-carotene | Linked to brighter, more even-looking skin tone |
| Skin | Green tea | Polyphenols | Often associated with calmer-looking skin |
| Skin | Red bell peppers | Vitamin C | Supports collagen production for firmer-looking skin |
| Skin | Tomatoes | Lycopene | Often linked to protecting skin from environmental damage |
| Hair | Eggs | Protein, biotin | Supports stronger-looking hair and reduces visible breakage |
| Hair | Spinach | Iron, vitamin C | Helps maintain healthy-looking hair condition |
| Hair | Nuts | Zinc, vitamin E | Linked to shinier, stronger-looking hair |
| Hair | Chia seeds | Omega-3 | Supports scalp hydration |
| Hair | Mackerel | Omega-3, vitamin D | Linked to fuller-looking hair |
| Hair | Oats | Zinc, iron | Often overlooked but linked to supporting hair condition |
| Nails | Lentils | Protein, iron | Supports nail strength |
| Nails | Greek yoghurt | Protein, calcium | Helps maintain nail structure |
| Nails | Pumpkin seeds | Zinc | Supports nail maintenance |
| Nails | Eggs | Biotin | Linked to stronger, less brittle nails |
| Nails | Berries | Vitamin C | Supports collagen, important for nail strength |
The lesser-known foods people overlook
Alongside well-known options like salmon and eggs, Fresha highlights that some of the most overlooked foods are often the easiest to add into everyday diets.
- Sardines: a nutrient-dense pantry staple rich in omega-3 and protein
- Oats: a simple breakfast staple, rich in zinc and iron
- Pumpkin seeds: easy to add to meals, high in zinc
- Red peppers: higher in vitamin C than many citrus fruits
- Tomatoes: a common ingredient linked to skin-supporting nutrients
These tend to be less associated with beauty routines but still contribute to the overall picture.
The foods that may be working against your routine
At the same time, some everyday habits may be undermining results, particularly when relied on too heavily.
Foods often discussed in relation to poorer skin, hair and nail condition include:
- High-sugar snacks and drinks
- Ultra-processed foods
- Diets low in protein or healthy fats
- Heavy alcohol consumption
Rather than cutting foods out entirely, the focus is shifting towards balance and consistency over time.
Why inside-out beauty is gaining momentum
Danielle Louise, beauty expert on the Fresha platform, says the shift reflects a more realistic and long-term approach to beauty.
She says, “People are starting to realise that what you apply topically is only part of the picture. We’re seeing more clients take a step back and look at their overall routine, including what they’re eating day to day. Sardines are a great example of a food people often overlook. They may not feel especially glamorous, but they are packed with nutrients linked to how skin and hair look over time. It’s these small, consistent choices that can quietly support the results people are already trying to achieve.”
She adds, “It’s not about quick fixes or one specific beauty food, but about consistently choosing foods rich in nutrients linked to healthier-looking skin, stronger hair and more resilient nails. If someone is investing in treatments but still feels like their skin looks dull or their hair feels dry, diet can sometimes be the missing piece.”
