Health Benefits of Sardines
Rose May Pimentel in Health
Feb 04, 2023 • 3 min Read
Some people tend to look down on sardines because it is cheap and canned and thus mistaken to be unhealthy. However, medical and nutrition experts agree that such is not the case.
Sardines are one of the most inexpensive foods that are tasty and filled with good-for-you nutrients. They’re rich in omega-3 fatty acids that have anti-inflammatory properties, promote heart health, better brain function, and lower the risk of chronic disease.
In the Philippines, sardines are extremely popular because it’s affordable and convenient. It is a staple in the Pinoy household.
There are different flavors or ways for everyone to enjoy sardines, tomato sauce is the healthiest and the best combination. You can put them in pandesal for a snack, or toss them in your salad. You may eat sardines with your rice, too, and they can also be cooked into an array of different dishes.
Here are some of the amazing benefits of this fish, from Organic Facts:
1. Prevents Heart Diseases
Sardines are rich in omega-3 fatty acids that help prevent heart diseases. Research has shown that omega-3 fatty acids break down bad cholesterol in the body and prevent heart diseases. Omega-3 fatty acids are also known to break down arterial plaque that blocks arteries and increases blood pressure. By clearing the plaque, these fatty acids help in controlling blood pressure as well.
2. Reduced Risk of Macular Degeneration
The National Eye Institute and the European Journal of Clinical Nutrition suggest that the usage of fish-like sardines may result in a reduced risk of developing age-related macular degeneration.
3. May Contain Anti-Cancer Properties
A cancer research published in the Journal of the National Cancer Institute has shown that the intake of calcium and vitamin D might be very helpful in preventing cancers like breast cancer. Sardines are one of the best sources of calcium and vitamin D.
4. Strong Bones
Sardines can be a good source of calcium and regular calcium may help in strengthening bones. A good amount of calcium, coupled with exercise strengthen bones and prevent diseases such as osteoporosis.
5. May Help in Maintaining a Healthy Immune System
Consuming sardines may help in building up the immune system. Research by The Journal of Nutrition suggests that sardine fish oil may improve the immune system by increasing the count of immune cells.
6. Skin Care
The fats found in sardines may play an essential role at the cellular level in skin cells. Research says that sardines (cold water fish) may help in giving you radiant skin.
7. May Help with Insulin Resistance
Insulin resistance is one of the major factors to look for in diabetes. According to a study published in the International Journal of Molecular Medicine, sardine protein consumption may have a beneficial effect on fructose-induced metabolic syndrome on variables such as hyperglycemia, insulin resistance, hyperlipidemia, and oxidative and inflammatory status.
8. May Have Antioxidant Properties
Sardines contain selenium, which may help neutralize free radicals and protect organs from damage.
Just a reminder: Sardines contain purines, which should be limited or avoided in patients with gout or chronic kidney disease.
Indeed, the tiniest foods can sometimes be nature’s most nutrient-dense.
Stay healthy and safe!
