Sardines are loaded with calcium, magnesium, iron, phosphorous, potassium, zinc, copper and manganese. They are also a great source of nonmeat vitamin B12. In fact, one tin of sardines provides 150 percent of the Daily Value.
Sardines are also a great source of selenium.
But sardines’ biggest health benefit lies in their high concentration of omega-3-fatty acids, which reduce triglyceride levels. Besides fish such as salmon, sardines are one of the best sources of omega-3s.
The advantage of getting omega-3s from sardines is that their smaller size makes them less likely to have accumulated toxins such as mercury, dioxane and PCB.
Remember: the bigger the fish, the more mercury it contains. Fish such as shark, swordfish, king mackerel, and tilefish, for example, contain high levels of mercury. And while canned light tuna contains a small amount of omega-3 and fairly low mercury levels, fresh tuna steaks and albacore tuna contain three times as much mercury.
You can’t go wrong with sardines!
You can buy sardines that are packed in water, mustard, tomato sauce or olive oil. Keep in mind that the oil can add to the calorie and fat content, but it’s a great choice if you’re using sardines as your protein on a salad, since you can use the oil in place of dressing.
The oil also contains those essential omega-3s, according to Jonny Bowden, author of 150 Healthiest Foods on Earth.
"Two things to remember: One, if you eat fish packed in oil, don't throw away the oil--instead use the oil, since a lot of the omega-3s from the fish are likely to drain into it," Bowden explains.
"If you get fish packed in water (which is fine), the omega-3s will stay locked in the fish since oil and water don't mix."
Here’s a recipe for a heart-healthy beet and sardine sandwich:
Ingredients
1 Ezekiel English muffin
1 small cooked red beet
2 boneless sardines in oil
Chop the beet and the sardines together and spread on the Ezekiel English muffin.
You can also make your own sardine pate by mixing one tin of sardines in tomato sauce with 8oz of Philadelphia Whipped Cream Cheese. Add pepper and lemon juice to taste. Chill and serve! You can spread the pate on celery sticks for a great snack.
Why does this matter to you? If you workout, sardines provide your body with protein essential for building and maintaining muscle mass, while the omega-3s help your cardiovascular health by raising good HDL and reducing bad LDL cholesterol levels. And omega-3s, like the ones found in sardines, may also help speed recovery from certain sports injuries.
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12 comments:
Thank you for great info
Inger
Every weekday, I eat a can of King Oscar Sardines with the Mediterranean flavored oil. It has a few small olive slices and bits of red peppers and garlic. WOW I love them all by them right out of the can.
I have promised myself I would eat more fish; Sardines make this soooo easy for me! Thanks for the info.
i can say i eat sardines at least twice a week after my workout for lunch, they are amazing, 1 can is super filling, and the ones in mustard sauce taste great on crackers, and i hate mustard :p they have packed my workout routine with an easy amount of protien and my muslces look great :p
Great info.
Have seen trout in cans similar to the way sardines are sold. Any difference in nutritional qualities?
Thanks.
Will the heavy metal from the can leach into the sardines?? I am very much for sardines but will daily consumption from the can predispose me to accumulating heavy metal from the can?
In a study conducted by :
Chukwujindu M. A. Iwegbue1 , G. E. Nwajei1, F. O. Arimoro2 and Osa Eguavoen3
(1) Department of Chemistry, Delta State University, P.M.B. 1, Abraka, Nigeria
(2) Department of Zoology, Delta State University, P.M.B. 1, Abraka, Nigeria
(3) Department of Chemistry, Ambrose Alli University, Ekpoma, Nigeria
Published online: 3 March 2009
Abstract Samples of some popular brands of canned sardines in soybean oil in the Nigerian market were analyzed for levels of cadmium, lead, iron, cobalt, nickel, manganese, chromium, copper and zinc after wet digestion with acids by graphite furnace atomic absorption spectrophotometry. The mean concentrations for the metals in the different brands were as follows: cadmium 0.11–0.26 μg/g, iron 8.04–48.18 μg/g, cobalt 0.01–7.23 μg/g, nickel 0.04–3.26 μg/g, manganese 0.64–1.37 μg/g, chromium 0.01–0.10 μg/g, copper 0.10 μg/g and zinc 0.09–4.63 μg/g. Significant differences were observed in the heavy metal levels in the different brands of canned sardines except for copper and chromium. Cadmium, nickel and lead exceeded statutory safe limits.
Sardines are um um gooood! I know they stank but they are easy on the breath!
I'm 32 and in the last 3 weeks I've made a huge change in my diet. I've cut out sugar, salt and bread. I snack on sunflower seeds and eat a can of sardines every day! I've lost 8lbs in 3 weeks and I have more energy, sleep better, no more itchy skin like before - and I really think that the sardines save me from slipping. After I have a can, I feel great and any craving I have goes away. I LOVE IT!!! Great article by the way.
You shouldn't eat any food every day. You need to rotate your meals. This is very important!
Nice article by the way. I started eating sardines in mustard sause the past few months and i see a change in my muscles growth. Wow is All i can say.
they are a great snack and like the old saying.."Good things come in small packages."
i have also found a great meal for after a workout. a tin of tuna mixed with instant noodles. it is a great protien/carb mix.
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