Ben Williams
The way people think about beauty routines is shifting, and it’s heading towards certain superfoods that could boost your diet, too.
Rather than relying solely on what goes on the skin, more consumers are turning their attention to what goes into the body first, and the numbers back it up.
Searches for ‘best foods for skin’ have surged by 89 per cent over the past year, with around 73,000 searches recorded in the past month alone. It is a trend being tracked closely by Fresha, the world's leading beauty and wellness booking platform, which says the data points to a growing shift away from purely topical products and towards the everyday dietary choices that shape long-term results.
It turns out that more people are acting on the fact that how you look is indeed affected by what you are. What’s more, the item that’s leading this latest superfood conversation is the humble sardine.
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While salmon and eggs tend to steal the spotlight in nutrition discussions, the canned fish sitting quietly at the back of the kitchen cupboard is now being flagged as one of the most underrated beauty foods around. Rich in omega-3, protein, vitamin D, and selenium, sardines are increasingly being recognised as a low-cost, high-impact option for supporting skin hydration and hair condition.
Danielle Louise, a beauty expert on the Fresha platform, says the shift towards inside-out approaches reflects something more considered happening among consumers.
She explained: "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."
Alongside sardines, Fresha highlighted a broader list of foods worth paying attention to, including blueberries, sweet potatoes, pumpkin seeds, oats, and red bell peppers, the latter of which contains more vitamin C than many citrus fruits.
Whilst these are not the kinds of ingredients that tend to go viral, they show up consistently in the research nevertheless.
On the flip side, heavy reliance on ultra-processed foods, high-sugar diets, low protein intake, and significant alcohol consumption are regularly associated with poorer skin, hair, and nail condition.
The focus, though, is less about cutting things out and more about building steadier habits over time.
Louise summed it up by adding: "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."