If you’ve ever bypassed the canned sardines in lieu of tuna or salmon, hopefully this blog will inspire you to give them a try! Nutrient-dense and packed with protein, these little fish contain big benefits. Below, we’ll explore eight reasons why you ought to consider incorporating these affordable, sustainable, and healthy tinned fish into your diet.
1. Rich in Super Bioavailable Omega-3 Fatty Acids. While fatty fish is generally high in heart-healthy omega-3s, sardines contain over 1,300 mg in a single 3.75 ounce can! They contain both EPA and DHA, fatty acids that are most easily absorbed by the body. The importance of adequate omega-3 intake cannot be overstated as omega-3s reduce system-wide inflammation, thereby lowering your risk of cancer and heart disease, improving brain health and cognition, and lowering “bad” LDL cholesterol and triglycerides.
2. Excellent Source of Vitamins D and B12. Vitamin D is a powerhouse vitamin that not only supports bone health, but healthy muscles, a strong immune system, a stable mood, and more. Vitamin B12 is equally important, as it supports nerve function, brain health, blood cell synthesis, and energy levels. One thing these vitamins have in common? Most adults don’t get enough of either, and canned sardines are an excellent source for both as they supply well over 100 percent of your daily recommended intake of B12 and about 30 percent of your daily vitamin D needs.
3. Supports Healthy Bones and Osteoporosis Prevention. Along with being an excellent source of vitamin D, sardines are also rich in calcium, and the dynamic duo helps support healthy bones. Calcium is essential to building and maintaining bone, and vitamin D helps our body absorb and utilize it. Furthermore, sardines are also rich in phosphorous which helps neutralize bone-harming acids. A can of sardines is an excellent source of non-dairy calcium, containing about 350 mg of calcium, or roughly 25 percent of your daily need.
4. Rich in Multiple Minerals—Especially Antioxidant Selenium. While vitamins tend to take center-stage in discussions about health, minerals are no less important, and sardines are packed with plenty of them. One can contains iron (15% DV), potassium (10% DV), magnesium (9% DV), and zinc (8% DV). However, the real standout is selenium, with a single serving providing you with a whopping 69% of your daily need. Selenium acts as a powerful antioxidant and prevents disease-causing oxidative damage, regulates metabolism, improves cellular function, and boosts your body’s natural detoxification processes by supporting liver and thyroid function.
5. Excellent Source of Lean Protein. Protein not only helps us stay satisfied longer (thus supporting healthy weight loss), but it’s essential for building and maintaining healthy muscles and bones, as well as for creating antibodies that bolster our immune systems. A single can of sardines contains almost 23 grams of protein and comes in at under 191 calories, making them an excellent way to boost nutrition and satiety in any dish.
6. Supports a Healthy Heart. As we touched on above, sardines are quite rich in heart-healthy omega-3s. But part of why they’re such a heart-health superfood may be linked to how nutrient dense they are in general. Studies show that the omega-3 benefits of a can of sardines may actually exceed the benefit of oral supplementation because when combined with the other vitamins and minerals mentioned above, they further reduce inflammation, oxidative stress, and promote blood flow, leading to a healthier cardiovascular system.
7. A Low-Mercury Fish. Unlike canned tuna, and other fish such as swordfish and orange roughy, sardines naturally contain very little mercury because they eat plankton, rather than other fish. Although some brands, such as Safe Catch, mercury test their tuna, sardines are a much more reliably safe option (including for pregnant women). They are also typically wild-caught and a very sustainable seafood option.
8. May Prevent Type 2 Diabetes. According to animal studies, sardine consumption is correlated with a reduction in insulin resistance and oxidative stress. While more human studies are needed, one such trial with prediabetic older adults found that eating sardines twice a week for 12 months prevented the group from developing full-on diabetes. Furthermore, this dietary addition boosted “good” HDL cholesterol and lowered blood pressure and triglycerides in the participants.
How to Eat Sardines
Sardines are not only packed with nutrition, but they’re very accessible too, as they’re both easy to find and affordable. While you can certainly buy and prepare fresh sardines, canned ones are the easiest way to give them a try. Look for ones packed in olive oil or water, rather than refined oils. Need inspiration? Google will help you find many wonderfully delicious and nutritious recipes with sardines.
Tinned Fish: Anchovies, Mackerel, Herring—and Beyond
Tinned or canned seafood can be a great way to get more omega-3s into your diet, and it doesn’t stop at canned tuna, salmon, or sardines. If you’re looking for other nutrient dense fatty fish, consider canned anchovies, mackerel, and herring. All three have similar nutritional profiles and benefits, are low in mercury, and are sustainable.
Curious about how you can get more nutritious, sustainable, and low-mercury seafood into your diet? Please contact me. Together we can explore the best options to support your health goals and get you feeling your best!
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