How Healthy Are Sardines? Here Are Some Fishy Nutritional Facts

Aug 03, 2020 12:47 AM EDT | By Wyn J. (

(Photo : Pixabay)

Sardines are one of the most popular and common canned goods you can find in the grocery. Aside from being canned, sardines can also be bought fresh and frozen. Not many people realize how healthy sardines can be. But in this article, you are about to see how healthy this fish can be.

The history of sardines

Sardines have been around for years now. Even in ancient times, the fish was already being consumed by humans. The name sardines came from the island in Italy called Sardinia. The small island has plenty of small fishes, including sardines. 

While there are people who enjoy the small fish fresh from the sea, sardines should be eaten immediately. They are one of the most perishable foods in the chart. But, through canning, sardines can be stored for a long time. Hence, you can see more canned sardines than fresh ones.

Aside from Italy, lots of sardines can be found in the Mediterranean seas. You can also find some in the Atlantic and the Pacific. Sardines are tiny fishes, and they only feed on smaller organisms, such as planktons. 

With that, sardines do not contain as much mercury as other fishes. 

In the United States, sardines are not very popular. However, one must not miss out on putting sardines in their diet. Facts show that sardines have immense nutritional benefits, and here are just some of the advantages. 

High in omega-3 fatty acids

Omega-3 fatty acids are one of the healthiest types of fats that a person can take. It helps fight off heart diseases. It also contains anti-inflammatory components that are good for the body.

Aside from that, omega-3 fatty acids can lower the risk of hypertension, high blood pressure, and forming blood clots. Sardines are rich in omega-3 fatty acids, and daily eating a portion of it can reduce the risk of getting heart attacks. 

It is rich in specific vitamins.

Aside from being a source of omega-3 fatty acids, sardines also contain vitamins that the body needs. It is an excellent source of vitamin B-12, which provides the body energy. It also helps keep your cardiovascular system up and running.

Sardines also contain vitamin D, which is a good vitamin for bone health. The fish is also high in calcium. For those who are lactose intolerant or allergic to dairy, sardines are better options to get calcium. 

When you're pregnant, it is an advantage to eat sardines more often. Since it has the best source of calcium, it is also beneficial for your growing baby.

High in other minerals

Besides the vitamins, sardines are also high in zinc, phosphorus, iron, niacin, magnesium, and potassium. These minerals are essential to one's immune system. 

Sardines also contain protein, which is a crucial element for bone and muscle structure. It helps keep your immune system healthy and fight off threats to your health.

How to choose the best sardines?

If you plan to buy canned sardines, make sure to get those that are oil-packed. It is best to get sardines in olive oil or soybean oil. Some sardines are also packed in water, which is also a good option for people who are reducing fat intake. 

When buying sardines, make sure the fish has a fresh smell, bright eyes, and shiny skin. Fresh sardines also come with a firm texture. 

ALSO READ: How to store these seven frozen foods effectively

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