Nigella Lawson, 66, swears by this £3.70 product that helps skin look ageless

There’s plenty to admire about Nigella Lawson in the Bake Off tent, from her reassuring warmth to her obvious delight in a delicious cake. But at 66, her ageless complexion is also catching our attention. We’ve already taken notes on her beauty favourites, including the Iconic London illuminating mist and Dior Forever Skin Perfect Foundation, but could some of that glow be coming from within, too?

One of her favourite foods certainly gives us something to chew over: tinned sardines. This humble storecupboard staple might lack the glamour of a beautifully bottled serum, but it delivers nutrients that help support healthy skin.

While we obviously can’t credit any single food with Nigella’s complexion, her enthusiasm is a delicious excuse to take another look.

What does Nigella say about sardines?

Nigella’s affection for sardines is well established, and she’s especially fond of Fish4Ever’s tins, which you’ll find at Ocado for under £4. 'They don’t really taste tinned at all,' she’s enthused. She praises their freshness and texture – exactly what you want when lunch involves little more than opening a tin and putting the toast on.

Her love extends to fresh sardines, too, introducing us to her sardine spaghetti: 'When I’m too busy even to think of what I might cook, this is the speedy storecupboard standby that I can always rely on,' she says. Tempting for anyone who needs persuading that oily fish can make a genuinely tasty supper.

What makes sardines interesting from a skin perspective?

Much of the attention centres on their long-chain omega-3 fatty acids. 'The omega-3s are particularly interesting because they help regulate inflammation and support the skin’s natural barrier, which is essential for keeping moisture in and irritants out,' explains Dr Ahmed El Muntasar, owner of The Aesthetics Doctor.

Think of that barrier as your skin’s protective outer layer. When it’s working well, it helps keep skin comfortable and hydrated. As Dr Ahmed puts it: 'When the skin barrier is functioning properly, the skin is better able to retain moisture, which can make it appear smoother, plumper and healthier.'

Sardines also bring more to the table than healthy fats. 'Sardines are one of my favourite foods for skin, because one small, inexpensive tin brings together so many of the nutrients it relies on,' says Lola Biggs, nutritionist at Together Health. She highlights their protein, vitamin D and selenium, as well as omega-3s. Protein provides building blocks the body uses to make and maintain tissues, including skin, while selenium helps support the body’s antioxidant defences.

It’s not just sardines on the health menu

Tinned sardines have the advantage: their soft, edible bones provide a valuable source of calcium, particularly beneficial for bone health. Add to that their impressive omega-3 content, high-quality protein and affordability, and, according to Lola, 'Sardines are one of the simplest, most nutritious ways to include more oily fish in your diet.'

However, you don’t need to develop a taste for sardines if they’re simply not your thing. 'Every oily fish earns its place,' says Lola. 'Mackerel, salmon, herring, trout and pilchards all provide those valuable omega-3s, and mackerel and sardines are among the richest sources you can buy.'

That makes Nigella’s mackerel pasta another appealing option. Lola’s advice is to keep things varied: 'A sardine lunch one day and a mackerel or salmon supper another keeps things interesting, and the meals we enjoy are the ones we keep eating; we do not want to reach sardine saturation!'

There are wider health benefits, too. The NHS identifies oily fish as a source of long-chain omega-3s that can help keep the heart healthy, as well as vitamin D. Choose tinned sardines with their soft, edible bones and you’ll get calcium and phosphorus, which support strong bones. Boneless fillets won’t offer that same bony bonus. Convenience is another point in their favour. A tin waiting in the cupboard makes an easy lunch: try sardines on wholegrain toast with tomatoes, lemon and a handful of leaves, or flake them through pasta. Lola suggests checking the labels on brine and flavoured sauces, which can add salt.

How often should we eat oily fish?

The NHS recommends at least two portions of fish a week, including one portion of oily fish. This is general healthy-eating guidance; there isn’t an established sardine ‘dose’ for glowing skin.'A small serving of tinned sardines provides most of an adult’s daily needs,' explains Lola. But check the drained weight of your tin, as a small can may provide less than a full portion. And patience matters. 'You won’t eat a tin of sardines on Monday and wake up with glowing skin on Tuesday!' says Dr Ahmed. 'Skin changes take time, and the benefits of improving your diet tend to be gradual rather than immediate.' There isn’t enough research to give a reliable timeline for skin changes from eating sardines, he adds.

Which celebrities are hooked on the skin benefits of fish?

The idea of eating oily fish for a more youthful-looking complexion has been around for years. Dermatologist Dr Nicholas Perricone helped popularise the connection through his Perricone Diet, which places salmon alongside vegetables, berries and other foods in an eating plan intended to address inflammation. His broader approach combines diet, supplements and skincare; Kim Cattrall is a known fan.

Nigella has even more celebrity company in her enthusiasm for oily fish. Both Kate Middleton and Victoria Beckham advocate incorporating fish into their diets, and wellness guru Liz Earle revealed her SMASH fish recipe to us: ‘That stands for salmon, mackerel, anchovies, sardines and herring.’ Which, she explained, ‘are packed with omega-3s and can help calm inflammation, preserve elasticity within the skin and support a healthy skin barrier.’

What are the best alternatives for people who don’t eat fish?

'The best-kept secret is that fish don’t make omega-3s themselves,' says Lola. 'They get them from the algae at the base of the marine food chain, so algae is the most direct swap.' Try Together Health Omega 3. Ground flaxseed, chia seeds and walnuts are well worth eating every day, too. They contain ALA, a plant omega-3. To cover the other skin nutrients found in sardines, plant sources such as pumpkin seeds, chickpeas and lentils provide zinc; just two Brazil nuts a day give you plenty of selenium (it's best to eat these in moderation), and the NHS advises everyone to consider supplementing 10 micrograms of vitamin D a day through autumn and winter.

Great skin in a tin?

It’s easy to see the appeal of looking after skin through the food we enjoy. But promises of a dietary facelift deserve a pinch of scepticism. 'Eating oily fish isn’t going to reverse established wrinkles, restore lost facial volume or significantly tighten loose skin,' says Dr Ahmed. 'Ultimately, preventing sun damage will have a much greater impact on visible skin ageing than any single food.'

Research into omega-3s and skin is encouraging in some areas, but much of it focuses on supplements or specific skin conditions. That doesn’t establish that eating sardines will smooth wrinkles. 'This research supports the importance of omega-3s for skin health, but we don’t have strong evidence that eating sardines specifically will transform someone’s complexion,' says Dr Ahmed. 'It’s more about what they contribute to your overall diet.'

Food for thought

Perhaps the nicest thing about Nigella putting oily fish back on the menu is how achievable it all feels. A nourishing lunch, a useful tin in the cupboard and something delicious to look forward to: those are benefits we can happily get behind. As Dr Ahmed says: 'I’d say absolutely enjoy your sardines, but don’t expect them to work like a facial in a tin!' Now, where did we put the toast?