Sardines have been around for centuries. These small fish are said to be named after Sardinia, an island in Italy, due to the abundance that could be found there. Although they can be enjoyed fresh, they are highly perishable. That is why they are most often found canned.
Sardines abound in the Atlantic, Pacific and Mediterranean seas. They feed solely on plankton, which means they do not contain the high levels of mercury found in other fish.
Sardines Nutrition Facts
Below we show you the nutritional information for 5 small sardines with bones (12 grams) canned in oil (drained).
- Calories: 125
- Fats : 7g
- Sodium: 184mg
- Carbohydrates : 0g
- Fiber : 0g
- Sugars : 0g
- Proteins: 14,8 g
Sardine oils have a high content of fatty acids Omega-3, which are commonly called "healthy fats." A serving of 5 small sardines canned in oil has 7 grams of total fat. It's important to note that when sardines are packed in oil (as opposed to water), they have a higher fat content even when drained.
The same serving also has almost 15 grams of complete protein, including all the essential amino acids. Sardines are a healthy way to increase your protein intake.
In addition, they have a high content of iron and calcium, with just 5 sardines with bones (bones are edible) providing 1,75mg of iron and 229mg of calcium. Sardines are also a good source of vitamin B12, vitamin D, vitamin E, magnesium, potassium and zinc.
Nutritional benefits
Introducing sardines into our regular diet has a series of positive effects on health. It is probably not a fish that is among the favorites of many people. However, that doesn't mean you shouldn't consider making sardines a regular diet item.
Protects cognitive function
Sardines and other types of shellfish have been associated with less cognitive decline. Shellfish protect against some types of disease of Alzheimer, cerebrovascular accidents y dementia. DHA, a type of Omega-3, is especially helpful in maintaining sharp memory. For optimal memory function, include sardines in your eating plan twice a week.
On the other hand, many older adults may be deficient in vitamin B12. This deficiency can cause poor sensory nerve function and problems with peripheral nerves. Nerve problems can reduce mobility, cause us to fall, or cause disability. One serving of sardines provides more than three times the amount of vitamin B12 most people need.
Strengthens the muscles
They provide complete protein and essential fatty acids for muscle building and fuel. Instead of consuming protein bars and powders, sardines provide all the amino acids your body needs to build strength without unnecessary additives.
When you're doing hard strength training, the fats in sardines will give your muscles a steady stream of calories to complete all the repetitions, and the protein profile of sardines gives your muscles the building blocks needed for recovery. .
Promotes heart health
Omega-3 fatty acids protect the heart in several ways. Omega-3s lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. They lower blood pressure, prevent abnormal heart rhythms, and lessen hardening and blockages in the arteries. Increasing sardine intake in people with diabetes has been shown to reduce inflammation and cardiovascular risks.
Omega-3s also stabilize heart rhythms, lower triglycerides (fat in the blood), and keep arteries clear of clogs. They are higher in fatty fish such as salmon, mackerel, and sardines.
Supports a healthy pregnancy
Omega-3s are essential for a healthy pregnancy, especially when it comes to the baby's brain and vision development. For this reason, women of childbearing age are advised to eat two to three servings of fish a week.
Sardines are on the "best picks" list due to their low mercury levels. They provide the benefits of fish with minimal risk of mercury toxicity.
build strong bones
Sardines are a good source of calcium and vitamin D (which improves calcium absorption). Most adults should aim for 1000 mg of calcium a day, the recommended daily allowance, to get enough to maintain strong bones. An 85-gram serving of canned sardines with the bones provides more than 32% of your daily value for calcium. Regular intake of sardines, along with some muscle-building exercise, can help protect your bones from weakening with age.
Since sardines are eaten bones and all, they are an excellent source of calcium, providing about a third of the amount the average person needs in each serving. Sardines are even richer in vitamin D than calcium. A third bone-boosting nutrient is phosphorous, which neutralizes acids that could damage bones. And these also have plenty of phosphorus.
They are cheap
Another great benefit is its affordable price. I know everyone loves salmon, but it can be expensive depending on where you live. On the other hand, everyone has access to this fresh or canned fish, and the cost is quite cheap.
You can buy them for just over €2 a can. Gram for gram this is much cheaper than most other wild fish species. For example, you will have a hard time finding wild salmon for an equivalent price.
Although the price is not a health benefit as such, it does mean that a wider variety of people can benefit from these oily fish.
Precautions when eating
Although sardines can be a healthy food in the diet, some people should be careful. If we have high blood pressure or gout, or are susceptible to kidney stones, we may want to avoid sardines. count of Calories of sardines is also something that we must take into account if we are controlling caloric intake. They tend to be high in calories no matter what type of liquid they are canned in.
High blood pressure
Canned foods are high in shawl. If you're trying to reduce your salt intake, check the label before eating canned sardines.
Sardines contain a lot of sodium. One can provides about a third of your daily value. People with high blood pressure should restrict sodium because it attracts water and increases the volume of blood in the body. If we need to reduce salt, we can still enjoy sardines by reducing the serving size and making the rest of the meal low in salt. We can even opt for low-salt sardines.
Gout attacks
People who have kidney problems or gout should avoid them. They naturally contain a substance that creates uric acid. Uric acid buildup can cause kidney problems and gout in those who are already susceptible.
The best diet for gout is low in purines, which are a type of chemical that breaks down into uric acid. When you have gout, uric acid in the body crystallizes in the joints, causing joint pain. Oily fish like sardines and anchovies are high in purines, so if you have gout, you need to find other ways to get the benefits of eating fish. This could mean taking fish oil supplements or eating white-fleshed fish like cod.
Kidney stones
The same uric acid that causes gout can also cause kidney stones. Since sardines contain purines, which are broken down into uric acid, they are not a good choice for people at risk of kidney stone formation.
The high sodium content in sardines can also increase calcium in the urine, which is another risk factor for kidney stones. It is recommended to increase water intake when consuming this type of fish.
How to select sardines?
If you buy canned sardines, it is better to buy the ones that are packed in olive oil instead of soybean oil. Even better if they come packaged in water. This version is a good option if you are looking for ways to reduce your fat intake.
Whatever you buy, be sure to check the expiration dates on the can before you buy.
If you buy them fresh, be sure to inspect them first. Things to look for in fresh sardines include:
- Fresh smell
- shiny skin
- Bright Eyes
- firm texture
How to eat them? Easy recipes
Sardines are a very versatile food. They can be used in salads, as a snack on crackers, or as part of the main dish. Before using them, make sure the canned ones have been rinsed under cold water. Fresh ones must be gutted and then rinsed.
Once you have them ready, try some of these tasty recipes to integrate sardines into your eating plan.
- Greek salad with sardines. When you want to eat light but high in protein and other nutrients, this easy-to-make Greek salad is the answer.
- Spaghetti with sardines Palermitana style. This recipe puts a new spin on spaghetti.
- Grilled fresh sardines. By putting them directly on the grill, you can create a unique and healthy appetizer.
- mediterranean casserole. This flavorful casserole requires very little preparation time.
- quick sardine curry. If you are in the mood for curry and are short on time, this is the perfect meal for you.
- Spring salad with tarragon vinaigrette. This colorful salad is delicious and packed with nutrients.