Learn the Health Benefits of Sardines
Sardines
Sardines are small, oily fish named after the island Sardinia. They are highly nutritious and, because of their size, they are less likely to accumulate toxins (such as mercury and PCB) as bigger fish.
Health Benefits of Sardines
Bones
Sardines are one of few food sources that naturally contain vitamin D. One sardine provides 63% of the daily recommended value of vitamin D, 35% of calcium, and 45% of phosphorus. All of these nutrients are necessary in maintaining healthy bones.
Heart
One sardine provides almost 57% of omega 3 fatty acids (EPA and DHA). Omega 3 benefits the heart in healthy individuals and in those who have cardiovascular disease. Omega 3 fatty acids are known to decrease blood pressure, triglyceride levels, growth rate of plaque in the arteries, and the risk of arrhythmias.
One sardine also provides 70% of selenium. A deficiency in selenium affects the heart and if the deficiency is severe, it can cause heart failure.
Other Health Benefits of Sardines
Sardines are an excellent source of vitamin B12 (137% in one sardine). Vitamin B12 is needed to help manufacture red blood cells. It also maintains the sheaths that surround and protect nerve fibers.
One sardine has 78% of tryptophan, an essential amino acid. Tryptophan helps control sleep cycles, mood, and pain.
Sardine Salad Recipe
The following sardine salad offers many health benefits:
In a large bowl, combine several handfuls of mixed baby lettuce (washed and dried), 1/4 cup of sprouts, 1 avocado (peeled and diced), 1 can of sardines (removed from the water and sliced), 1/2 small red onion (finely chopped), and 1 tablespoon of capers (drained and chopped).
In a jar, add 3 tablespoons of extra virgin olive oil, 2 tablespoons of red wine vinegar, 1 teaspoon of oregano, a dash of sea salt, and a dash of fresh ground black pepper. Put a lid on the jar, shake vigorously, and add to the salad. Toss lightly and sprinkle 1 1/2 tablespoons of raw pumpkin seeds (without shells) on the salad.
Photo Credit
Image courtesy of https://www.flickr.com/photos/35034346243@N01/3289363686
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