Consider making sardines a regular part of your diet, Like eating them on a regular bases (once a week or every other week). Trust me, with these surprising health benefits of sardines I wrote below, you’d probably wish you’d known that earlier.
1. Sardines are rich in protein
100 grams of fresh sardines bring 129 calories broken down as follows:
- 64% protein
- 31% lipids
- 5% carbohydrates
In particular, 100 grams of fresh sardines contain:
- 73 g of water
- 20.8 g of protein
- 4.5 g of lipids
- 63 mg cholesterol
- 1.5 g of available carbohydrates
- 1.5 g of soluble sugars
- 66 mg of sodium
- 630 mg of potassium
- 1.8 mg of iron
- 33 mg of calcium
- 215 mg of phosphorus
- 10 mg of magnesium
- 0.8 mg of zinc
- 0.2 mg of copper
- 0.02 mg of vitamin B1 or thiamine
- 0.25 mg vitamin B2 or riboflavin
- 9.7 mg of vitamin B3 or niacin (or vitamin PP)
- 28 micrograms of vitamin A retinol eq.
- traces of vitamin C
Following the recommended daily protein allowance (of approx. 1g per kg of weight) this already makes up 1/3 of the protein requirement. Now that’s big for just a small sardines no? ;)
2. Rich in variety of vitamins and minerals
As mentioned above, you can see that sardines are an excellent source of vitamins and minerals essential for long-term growth and development, such as vitamins B1, B3, and Phosphorus.
3. Reduces inflammation and strengthens immunity
While Omega-3 is usually linked to heart health, another study shows that DHA and EPA have different strengths in reducing inflammation in the body. The former has a wider scope of anti-inflammatory effects, while the latter more effectively balances pro- and anti-inflammatory proteins in the body.
With inflammation at the root of most diseases, stocking up on more sardines sounds like an excellent investment for your health. Another health benefit of sardines is in boosting immunity, as a study has also confirmed the role of Omega-3 fatty acids in triggering cells to heal themselves. So, a little tip for you - if you want to 'spice up' the anti-inflammatory defense, add a little bit of turmeric and black pepper when you are preparing your sardines. The combination is critical: the piperine in black pepper inhibits your liver to make sure your body maximizes all the curcumin in the turmeric. I always sprinkle my sardines with ground black and red pepper, turmeric, adding some ginger and legumes (like oranges or lemon), fresh garlic cloves and lots of fresh spices :) You can add whatever you like and add spices to your taste of course.
4. Maintains bone health
Sardines are a great source of calcium and vitamin D, both of which are essential for consistently strong and healthy bones and teeth.
5. Antioxidant Properties
Sardines contain selenium, a trace mineral found in many proteins. While it is lesser known, Selenium helps ‘future-proof’ the body by protecting it against organ damage and infection.
This is done through selenium vital role in forming selenoproteins which have antioxidant properties. These proteins can protect cells against oxidative stress by neutralising free radicals that cause irreparable damage to cells and DNA, thereby reducing the risk of cancer.
6. Helps curb appetite
Another aspect that a sardine diet excels at is controlling blood sugar levels. Not only is this health benefit of sardines relevant for diabetics, but also for anyone focusing on curbing their cravings. Sardines help curb appetite by preventing food cravings and unnecessary snacking. Simply put, the high protein and fat content help promote weight loss because they slow down the absorption of sugar into the blood. This leaves you feeling fuller for longer, giving you no reason to look for another bag of chips minutes after your last meal.
7. Great for your skin
The fountain of youth is found in fish! Another health benefit of sardines is their role in maintaining skin health. Studies have shown that the addition of Omega-3 fatty acids found in sardines is effective in treating skin diseases as common as acne to more specialised diseases such as psoriasis, atopic dermatitis, and skin ulcers. Sardines also contain choline, a key element for dimethylaminoethanol (DMAE). DMAE is an active ingredient in facial care products for its ability to reduce inflammation and firm up skin. Research shows that the application of DMAE facial gel has helped in reducing fine lines and wrinkles with lasting effects on aging skin.
8. Promotes Healthy Brain Function
A health benefit of sardines’ healthy fats is being good 'brain food'. DHA in particular has been linked as a key building block for brain development and has shown potential for improving mental health conditions.
9. Better sleep
The health benefits of sardines can even affect your sleep. Ever wished for a healthy midnight snack? Sardines might be the answer. Thanks to sardines’ Omega-3 fatty acids, more serotonin is released into your system. This allows you to have more quality sleep.
Combine that with sardines’ health benefits in reducing cravings and you might just have the solution to sustainably cut down on midnight snacking.
If something, sardines are a good choice for dinner even it is a bit later than usual. Simply bake them in the oven (10-15 minutes) while preparing a bowl of salad and you're good to go. Simple, nutritious and kind to your digestion system before a nighttime.
Until next time, S.
Commentaires