What exactly are sardines?
Sardines, also known as pilchards, are little oily fish that are related to herring and anchovies in that they are all members of the herring family. They may be purchased in a variety of forms, including fresh, frozen, and (most typically) canned.
Sardines provide a number of nutritional advantages.
Though tiny, sardines are an excellent supplement to a well-balanced diet since they are low in saturated fat and calories while being rich in protein. They also include a significant amount of vitamins and minerals.
A 100g serving of fresh, cooked sardines has the following nutrients:
- 172 calories
- 25.4g protein
- 7.8g fat
- 496mg potassium
- 63mg calcium
- 5ug vitamin D
- 12mg niacin
- 10.6ug
- vitamin B12 65ug
- selenium 101 ug
- iodine
Canned sardines are a terrific alternative to fresh sardines, and they are available in a variety of dressings, including olive oil, brine, and tomato sauce, among others. However, don't be put off by the fact that the sardines have skin and bones – they are really quite nutritious, and since the sardines are canned, they are frequently very soft and easily digestible. Sardines are also a good source of omega-3 fatty acids. Just be aware that kinds that are packed in olive oil will have a greater calorie and fat content than those that are not.
What are the top five health advantages of sardines, according to experts?
Jump to:
1. They have cardioprotective properties
Sardines are arguably best known for being an oily fish and, as such, an excellent source of omega-3 fatty acid, an important fatty acid that the body must get from the diet since it is unable to produce it on its own. Sardines are also a good provider of phosphorus and selenium.
Natural anti-inflammatory and cardioprotective, omega-3 fatty acids have been shown to have a positive influence on atherosclerosis, high blood pressure, and thrombosis, among other things.
2. They contribute to the maintenance of excellent mental health
Also discovered to promote good mental health is an omega-3 fatty acid, which has been shown to help prevent mental illnesses such as anxiety and depression and to enhance essential neurotransmitters (brain chemicals) in the brain, such as serotonin.
3. It aids in the production of red blood cells
Vitamin B12 is essential in the creation of red blood cells, which are responsible for transporting oxygen throughout the body. Vitamin B12 is also essential in the production of red blood cells.
4. It contributes to the preservation of bone health
Sardines, particularly canned sardines, are a rich source of calcium, owing to the soft bones that may be eaten with them. Sardines are a fantastic source of calcium if you are pregnant or don't consume dairy products. Sardines are also an excellent source of iron if you are not pregnant or don't consume dairy goods.
5. It aids in the control of weight
Because of their high protein content, sardines may help you feel fuller for longer periods of time and lower sugar cravings, which can aid in weight loss or weight control for those who are trying to eat healthier. Savory sardines are a wonderful source of protein, which makes them an excellent choice for anybody trying to bulk up their muscles.
