Sardines are a food menu that is familiar to most people. Besides being relatively cheap and easy to get, it also tastes delicious. However, did you know that there are many benefits of sardines for our health? To find out more, see the following information.
Sardines are small fish that are commonly found in the Atlantic, Pacific and Mediterranean seas. This fish is high in omega-3 fatty acids and vitamin D and low in mercury. Therefore, sardines are considered one of the healthiest fish to eat.
Sardines Nutritional Content
The benefits of sardines are obtained from their nutritional content which is very good for health. In 100 grams of fresh sardines there are about 110 calories. From there, you can get a variety of nutrients, such as:
- Protein
- Carbohydrate
- Fats, including omega-3 fatty acids
- Vitamins, such as vitamin D, vitamin B12, and vitamin E
- Minerals, such as iron, calcium, magnesium, potassium, and zinc
Benefits of Sardines
The following are the various benefits of sardines that you can get:
1. Build body muscles
Sardines are an excellent source of protein and essential fatty acids. Both of these nutrients are needed to build strong muscles. Protein here acts as the main ingredient, while fatty acids act as a source of energy when building muscle.
2. Protect brain function
The high content of omega-3 in sardines is useful for maintaining memory and protecting brain function. Eating sardines regularly can also reduce your risk of developing various cognitive diseases, such as Alzheimer's disease and dementia.
3. Maintain heart health
The omega-3 fatty acids in sardines can also reduce the risk of heart disease due to their anti-inflammatory properties. With this ability, omega-3 fatty acids can reduce the risk of blood clots and lower high blood pressure.
Meeting the needs of omega-3 fatty acids can also reduce levels of bad cholesterol (LDL) and increase levels of good cholesterol in the blood (HDL). All of these are things that can improve heart health.
4. Maintain bone health
The next benefit of sardines is to maintain bone health. The reason is, this fish is a good source of calcium and vitamin D.
Both nutrients are important for maintaining healthy and strong bones. With the fulfillment of your daily calcium and vitamin D needs, you will be protected from various bone diseases, especially those associated with increasing age, such as osteoporosis.
5. Supports a healthy pregnancy
Sardines are also very good if consumed by pregnant women. The content of omega-3 in fish is beneficial for the development of the brain, bones, nervous system, and vision of the baby in the womb. Meanwhile, calcium can protect pregnant women from the risk of preeclampsia.
Tips for Choosing Sardines to Maximize Its Benefits
In choosing sardines, make sure the fish you choose does not smell bad, the skin is still shiny, the eyes are still bright, and the texture is firm. However, you may find more sardines canned.
Canned sardines packed with olive oil or water are better than those packed with soybean oil, because they are lower in fat. Also, make sure the cans of sardines you buy are still in good condition and pay attention to the expiration date.
You also need to know that the salt content in canned sardines tends to be high. Therefore, if you are reducing your consumption of high-salt foods, it's a good idea to choose fresh sardines.
To maximize the health benefits of sardines, you can eat 2–3 servings of sardines per week. Not only that, also pay attention to how to process it. The best way to cook sardines is by boiling, grilling, or grilling them.
Some people with certain health conditions, such as kidney disease or gout, may need to limit their consumption of sardines. If you have questions regarding the consumption of sardines and your health conditions, you can consult your doctor first.
