Some people look down on the lowly sardines. However, medical and nutrition experts agree that such is not the case. In fact, sardines are pound-for-pound one of the world’s healthiest foods.
Here’s why sardines are good for you:
1. Omega 3 Fatty Acids: Sardines are rich in healthy Omega 3 fats, which help increase your good cholesterol and prevent heart attack and stroke. Omega 3 also nourishes the skin and prevents wrinkle formation.
2. Coenzyme Q10: Sardines have high levels of Coenzyme Q10, a powerful antioxidant that helps strengthen one’s immune system.
3. Calcium: The calcium in sardines keeps your bones strong and healthy. If you exercise regularly, like brisk walking, this can help strengthen your bones and prevent osteoporosis. Three ounces (one serving) of sardines gives as much calcium as a glass of milk, especially if you eat the soft edible bones.
4. Vitamin D: Sardines are one of the few food sources that contain vitamin D, in fact, thrice your daily requirements. This vitamin works to help the body absorb calcium in food and promote bone growth.
5. Vitamin B12 (cobalamin) and Vitamin B3 (niacin): The B vitamins are very important for a healthy nervous system, which includes the peripheral nerves, spinal cord and brain.
6. Selenium: Sardines are a good source of the mineral selenium, a powerful antioxidant. Some studies have linked selenium intake to a lower risk for cancer.
7. Iron and Phosphorus: A serving of sardines contain 20% of our daily iron needs. Iron is needed for red blood cell production and for people who are anemic. Phosphorus is needed for normal teeth and bones.
8. For weight control: For overweight people, one advantage of sardines is that it is low in calories. In addition, sardines are rich in protein, which can be used by dieters on a high-protein, low-carbohydrate diet.
9. Safe to eat because they’re low in mercury: Because of our polluted waters, certain kinds of fish may contain varying amounts of mercury, a poison that is harmful to the brain, nerves, kidneys, eyes and other organs. The US Food and Drug Administration has certified that sardines contain one of the lowest levels of mercury in seafood.
A small can or 3 ounces of sardines contain approximately 134 calories, 15 grams of protein, 8 grams of total fat, and zero carbohydrates. When canned in water, one serving size has fewer calories at 120 and less fat at 7 grams total fat.
Just a reminder: Sardines contain purines, which should be limited or avoided in patients with gout or chronic kidney disease.
Sardines in Tomato Sauce: It’s the Healthiest
Sardines packed in tomato sauce are very nutritious and the best combination.
There are many ways to prepare sardines. You can put them in a pan-de-sal for a snack, toss them in your salad. You may eat sardines with your rice, too. Add a healthy dose of vinegar or lemon (calamansi), which also has its own health benefits. Therefore, it’s okay to enjoy those sardines.
