Nutritional Value Of Sardines
Canned sardines contain energy, protein, lipid or fat, calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc. Vitamins in sardines include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12,vitamin A,vitamin D,vitamin E and vitamin K. The fatty acids found in them include total saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol.
These fatty acids, vitamins, and trace mineral elements help in the prevention of many diseases and promote overall health.
Health Benefits Of Sardines
The presence of macro-nutrients and micro-nutrients in sardines without having a high fat content makes them very useful for our body. Below are some of the most important benefits of this fish.
Prevention of Heart Diseases: Sardines are rich in omega-3 fatty acids helpful in preventing heart diseases. The omega-3 fatty acids found in them play a major role in controlling heart diseases. Research has shown that omega-3 fatty acids such as EPA or Eicosapentaenoic Acid and DHA or Docosahexaenoic Acid break down bad LDL cholesterol in the body and help in preventing heart diseases. Omega-3 fatty acids are also known to break down arterial plaque, which blocks arteries and increases blood pressure. By clearing the plaque, these fatty acids help in controlling blood pressure as well.
Prevents Blood Clots: Blood clots in the artery system can be dangerous for the cardiovascular system. Regular intake of omega-3 fats, which are found in fish like sardines, is good for the heart because it helps in reducing cholesterol and blood pressure, thereby preventing strokes and atherosclerosis.
Reduced Risk of Age-Related Macular Degeneration: Age related macular degeneration (AMD) is a condition which is usually seen among people age 50 or more Macular and retinal degeneration over the years results in loss of vision. Recent studies have shown that taking fish, particularly fish like sardines, resulted in a reduced risk of developing AMD. On the other hand, taking regular fat or saturated fat can increase the risk of developing AMD. Everything in moderation!
Anti-Cancer Properties: Cancer research has shown that the intake of calcium and vitamin D can be very helpful in preventing certain types of cancers, including colorectal cancer. Sardines are one of the best sources of calcium and vitamin D.
Strengthens Bones: As mentioned, sardines are a good source of calcium, and regular calcium helps in strengthening bones. A good amount of calcium, coupled with exercise can strengthen bones and prevent diseases, such as osteoporosis, in the future.
Healthy Skin: Who wouldn’t want healthy and glowing skin? The essential fats found in sardines play an essential role at the cellular level in skin cells. It not only decreases skin inflammation, but it will also make the skin more beautiful.
Insulin Resistance: Insulin resistance is one of the major factors to look for in diabetes. In cases where there is insulin resistance, the insulin produced in the body is utilized less efficiently. This, in turn, means that there is more glucose in the blood than there usually should be. Some studies have shown that insulin resistance can be reduced by consuming sardines. The protein found in them has shown itself to be effective in reducing insulin resistance, compared to casein protein.
Rich in Proteins: Sardines are good suppliers of proteins. Proteins are made up of amino acids, which are essential building blocks of life. These proteins that we eat are broken down into amino acids, which are used by our body to build muscles and play essential roles