Are There Health Benefits From Eating Sardines?
by Dr Chen Tai Ho | Jun 8, 2015
Hi everyone, I hope the weekend is treating you very well and that you are all getting quality rest and recuperation time. For today’s topic, let me turn the attention to healthy food once again. More specifically, I will be talking about sardines and its health benefits.
Yes, the humble sardine is actually a healthy food and even rivals the more glamorous salmon for some nutrients. Allow me to elaborate below.
What Types of Nutrients Do Sardines Have?
Sardines are actually listed as a superfood due to the various essential nutrients that it contains, and is even recommended as one of the types of foods that diabetics should consume.
It is rich in omega-3 fats, and ounce-for-ounce, even contains as much of this particular nutrient as salmon! There is so much omega-3 fats in sardines that you only need to consume 3 ounces every day in order to meet, and even exceed, your daily requirement of this healthy fat.
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| One serving of sardines has more than enough omega-3 fat needed for the recommended daily intake (pic from chow.com) |
There is also a healthy dose of good quality protein in sardines, in both the fresh and canned types. If you tend to purchase canned sardines, the bones are also edible and these contain a fairly sizeable amount of calcium, which is highly beneficial, especially if you don’t tend to consume a lot of milk or dairy products. Sardines also contain plenty of iron, phosphorus and potassium.
As far as vitamins go, sardines contain healthy amounts of riboflavin, niacin, vitamin B12 and D. All these vitamins serve a purpose and help to improve your overall health.
Also as an added bonus, canned sardines sometimes come packed in olive oil, which is a healthy component in itself!
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| Canned sardines in olive oil are extra healthy (pic from healthygourment.sg) |
So How Do They Improve my Health?
For starters, the variety of vitamins found in sardines help to protect and lower the risk of many types of diseases. The riboflavin can help to alleviate migraines and prevent cataracts, while the risk of developing Alzheimer’s disease can be lowered with niacin, which also helps to reduce any symptoms of arthritis.
More notably, vitamin B12 can help to lower the risk of developing heart diseases and cancer. A good amount of vitamin D intake also reduces the risk of cancer and arthritis as well, similar to niacin.
The iron in sardines can help to form red blood cells, which is very important as they transport oxygen all over the body to the cells that require it. Calcium helps to strengthen your bones and improve nerve and muscle function, which very important, especially for individuals that are older.
Potassium is crucial as it acts against sodium which tends to raise your blood pressure, and this counter activity may potentially reduce the risk of heart diseases, which phosphorus is important for storing energy.
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| Sardines are a versatile and delicious ingredient (pic from bbcgoodfood.com) |
If you’re looking to save a bit of money but still eat healthily, sardines may be just the ingredient for you. In addition, there are many ways to include it into all types of dishes due to its versatility, making it a delicious food item as well. It also contains low amounts of mercury and other toxins found in larger fish, making it very good for pregnant women and children.
Till next time, stay healthy!
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