Posted on 08/21/2022 9:22:59 AM PDT by SamAdams76
The health benefits of sardines may include the prevention of heart diseases and age-related macular degeneration. They may also help strengthen bones, boost the immune system, improve insulin resistance, and rejuvenate the skin.
Sardines are small, oily fish that belong to the family called Clupeidae. They are also known by the name pilchards in some places. They generally come in the form of canned fish and are commonly known as canned sardines. Although they are regarded as a single species, there are actually 21 types of fish that fall under the category of sardine.
The most popular species of sardines include Sardina, Sardinops, sardinella, and dussumieria. These fish are found mostly in the Atlantic and Pacific oceans, as well as in the Mediterranean Sea. According to a report, in the past, they were the most harvested fish around the world.
Sardines were one of the easiest fish to obtain and they were known to man for a few millennia. However, they rose to popularity during the early 18th century in Europe after the introduction of the canned version. The craze of eating these fish slowly crept to America as well, where they became very popular by the late 19th and early 20th century. The concept of canned fish became an instant hit in the United States. People actually found it to be one of the best ways to store food.
According to USDA, fish oil made from sardines contains energy and fats. Vitamins may include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin D, vitamin E, and vitamin K. The fatty acids found in them include total saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol. These fatty acids, vitamins, and trace mineral elements may help in the prevention of many diseases and promote overall health.
The presence of macro and micro-nutrients, in these fish, without having a high-fat content makes them very useful for our body. Below are some of its most important benefits.
Sardines can be rich in omega-3 fatty acids, which might be helpful in preventing heart diseases. Research by the Department of Food Science and Nutrition, University of Minnesota has shown that omega-3 fatty acids such as EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) break down bad or LDL cholesterol in the body and thus help in preventing heart diseases.
Omega-3 fatty acids are also known to break down arterial plaque, which blocks arteries and increases blood pressure. By clearing the plaque, these fatty acids may help in controlling blood pressure as well.
Blood clots in the arteries can be dangerous for the cardiovascular system. Regular intake of omega-3 fats found in fish like sardines might be good for the heart because it may help in reducing cholesterol and blood pressure, thereby preventing stroke and atherosclerosis.
A fact sheet released by the National Eye Institute (NEI) says that age-related macular degeneration (AMD) is a condition that is usually seen among people aged 50 or more. Macular and retinal degeneration over the years results in loss of vision. Both NEI and the European Journal of Clinical Nutrition suggest that usage of fish like sardines may result in a reduced risk of developing AMD.
A cancer research report published by Dr. Powel Brown and Dr. Corey Speers in the Journal of the National Cancer Institute has shown that the intake of calcium and vitamin D might be very helpful in preventing certain types of cancers like breast cancer. Sardines are one of the best sources of calcium and vitamin D.
Sardines can be a good source of calcium, and regular calcium may help in strengthening bones. A good amount of calcium, coupled with exercise might strengthen bones and prevent diseases such as osteoporosis.
Consuming sardines may help in building up the immune system. Research by The Journal of Nutrition suggests that sardine fish oil may improve the immune system by increasing the count of immune cells.
The fats found in sardines may play an essential role at the cellular level in skin cells. The book “Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age” by Dr. Nicholas Perricone says that sardines (cold water fish) may help in giving you radiant skin.
Insulin resistance is one of the major factors to look for in diabetes. In cases where there is insulin resistance, the insulin produced in the body is utilized less efficiently. This, in turn, means that there is more glucose in the blood than there usually should be. According to a 2012 study published in the International Journal of Molecular Medicine, sardine protein consumption may have a beneficial effect on fructose-induced metabolic syndrome on variables such as hyperglycemia, insulin resistance, hyperlipidemia, and oxidative and inflammatory status.
Sardines contain selenium, which may be helpful in neutralizing free radicals and protecting organs from damage.
Sardines are available in many varieties and are cheap compared to some other fishes. They are best when consumed fresh. Canned ones come in a variety of flavors, such as mustard flavor, seasoned with sauce, with or without salt, and other versions, and should be stored in a cool place. Depending on the taste, people make their own choice. Please do check the expiry date on the can.
Our cat will say , “Look what’s that” and then sell sardines off your plate
Sardines are a very underrated food, but I do crack open a tin every so often.
I love sardines right of the can.
“10 Wonderful Benefits of Sardines”
Plus, you don’t need a very big fish hook to catch’em...and little tiny worms.
Do you remove the bones?
Ribonucleic Acid. There was a fad in the fashion magazines about 30 years ago - women ate them for rejuvenating properties and to retard aging.
Mustard sauce not soybean oil. With an occasional cracker.
Bones are calcium supplement.
Mackerel tastes and looks similar, contains a lot of omega-3 and potassium, and is cheaper. I usually have a few cans of it on hand.
That's how I eat them all the day. A perfect lunch to pack to work. All you need is a toothpick (or a plastic fork for the mushier ones) to eat them with.
I prefer the sardines with skin and bones and packed with olive oil. This is the most nutritious version.
King Oscar Mediterranean Style is my favorite brand.
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Sardinia wasn’t named after sardines.
Sardines were named after Sardinia.
I eat a can (3.5 oz.) of sardines with breakfast 3 times a week. Season brand, available at Costco sometimes, or Amazon. Not too bland, but better with mustard.
No way! The bones are very important to consume with the fish (skin too). This is where much of the nutrition is. The bones give you much needed calcium. In canned sardines, the bones are cooked to brittle mush so no worries about getting them stuck in your throat.
Yum.
I eat them with a drizzle of balsamic and a squeeze of lemon.
Delightful.
Great post. Thanks. Sardines are an excellent way to get your Omega 3s without all the mercury. Also good for brain health.
“Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too. Other than fortified products, there are few other food sources of Vitamin D.”
https://health.clevelandclinic.org/3-fish-you-should-love-and-3-fish-you-should-snub/
Lies. Vitamins, yes.
But no Omega 3.
Canning temperatures destroy the primary benefit of consuming fish.
That’s my favorite, too. The fishies are firm, and I love the black olives. And they’re not too pricy.
Wild Planet sardines are my second favorite.
I like them with lemon, too! Glad to meet another person who does.
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