Collagen is an important protein in the body, accounting for about 30% of total protein.
In fish skin, collagen mainly exists in the form of type I collagen, which plays a major role in improving skin elasticity and maintaining a strong structure for bones, tendons and ligaments.
According to research from the Journal of Cosmetic Dermatology, collagen from fish skin has a higher absorption capacity than collagen from other sources thanks to its small molecular structure and easy breakdown during digestion.
Collagen from fish skin also helps improve skin moisture and reduce wrinkles. A study on middle-aged women in the International Journal of Dermatology showed that supplementing collagen from fish skin for 8 weeks increased skin moisture by up to 28% and significantly reduced wrinkles.
Omega-3 fatty acids, including EPA and DHA, are unsaturated fats that benefit heart health, the brain, and the immune system.
According to the American Heart Association, consuming omega-3s from fatty fish like salmon, mackerel, and herring can reduce the risk of heart disease by up to 30%.
Fish skin, especially from fatty fish, is a great source of omega-3s. Eating fish skin not only provides energy, but also helps reduce inflammation, lower blood triglyceride levels, and improve brain function.
A study from the Journal of Clinical Lipidology also showed that omega-3s help protect the body from chronic diseases, including diabetes and arthritis.
How to eat fish skin properly:
Choose fresh and clean fish: Prioritize fish skin from fatty fish such as salmon, basa and herring. Make sure the fish is raised or caught in a clean environment, free of chemical contamination.
Proper cooking: Steaming, grilling or lightly frying are the best cooking methods to retain the nutritional value of fish skin. Avoid deep frying as it can reduce the health benefits and increase the amount of unhealthy fats.
Combined with a balanced diet: Fish skin can be eaten with green vegetables, brown rice or salad to ensure a balanced, nutritious meal.
Notes when consuming fish skin:
Control your intake: Although fish skin is rich in nutrients, consuming too much can lead to excess calories.
Avoid fish high in mercury: Swordfish are often high in mercury, so limit your use of skin from these species.
