Delicious Li'l Fishes: The Health Benefits of Sardines

Delicious Li'l Fishes: The Health Benefits of Sardines
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Are Sardines Healthy?

Sardines seem to be an acquired taste; some people love them, others are offended by the smell or by the thought of eating whole fish in a can. Luckily for sardine lovers, sardines contain several important components that make them healthy as well. The top four health benefits of sardines are their circulatory benefits, their bone-related benefits, their protein-related benefits, and their anti-cancer benefits.

Circulatory Benefits

Sardines are a concentrated source of omega-3 fatty acids, containing over 50% of their daily value in just one serving. Omega-3 fatty acids lower both triglyceride levels and cholesterol, which lead to improved cardiovascular health. In addition, the balance between omega-3 fatty acids and omega-6 fatty acids is important in keeping the body functioning correctly.

Sardines also contain large amounts of vitamin B12, which maintains the balance of homocysteine in the body. Because homocysteine can damage the walls of arteries and lead to atherosclerosis, foods rich in vitamin B12 are important to keeping the circulatory system healthy. In fact, sardines are the second richest source of vitamin B12! (The richest food in vitamin B12 is calf’s liver.)

Bone Benefits

Sardines contain plenty of calcium, which helps to build strong bones. Not only that, but they are also rich in vitamin D, which helps the body absorb calcium. Many people would be deficient in vitamin D were it not for artificially fortified dairy products, but sardines provide this vitamin naturally. Phosphorus and vitamin B12, which are both found in sardines, also strengthen bones.

Like other fish and animal products, sardines are a great source of protein. Protein is made up of amino acids, which our bodies use to create new proteins. These proteins help us build strong muscles and connective tissue, fight disease through the immune system, and transport oxygen and nutrients throughout the body.

Anti-Cancer Benefits

Sardines are a good source of vitamin D, in the form of calcitriol, which regulates cell activity, a function which may be important in preventing certain types of cancer. Sardines also contain the mineral selenium, which studies have shown to reduce the risk of cancer as well.

Taking Advantage of These Benefits

These health benefits of sardines make this fish the perfect snack or even part of a meal. You can mash the sardines and mix them with oil, healthy mayonnaise, or Dijon mustard, and add some spices to make a spread similar to tuna salad. Alternatively, just place the sardines inside of a sandwich with some lettuce, sliced tomato, and other vegetables, or place one sardine on a cracker and top it with some tomato sauce. For a fun, different twist, toss them with some spaghetti and olive oil. Or to keep it simpler, you may want to consider just dipping the sardines in hot sauce and eating them whole.

This post is part of the series: How Healthy Is…?

Are you looking for some healthy foods that you’ll enjoy? This series includes articles on various healthy foods, with explanations about exactly what makes them healthy.

  1. Hummus: Health Benefits and Uses
  2. Nutrition Values for Fresh Fig Fruit
  3. Top Four Health Benefits of Sardines
  4. The Truth About Rice: Is It Really Healthy?
  5. Calorie and Nutrient Content of Green Olives