Canned sardines are a highly nutritious food that should be included in your regular diet. They may not be as popular as salmon, but they offer high-quality nutrition. Sardines are more preferable than even salmons and kale because of their high quality nutrition.
Dietary guidelines recommend consuming eight to 12 ounces of seafood weekly for optimal health, but nearly 90 percent of Americans fall short of this target. Potential reasons include the standard American diet’s lack of emphasis on healthy foods, the cost of seafood, and insufficient nutrition education. Sardines offer a practical and healthy option for those seeking to increase seafood intake. While the distinct smell and taste may not appeal to everyone, the associated health benefits make it worthwhile to consider incorporating sardines into one’s diet.
A single can of sardines offers around 170 calories, 10 grams of fat, 18 grams of protein, and zero grams of carbs. Additionally, it provides 40% of the daily recommended intake of vitamin D, 80% of daily selenium, and 20% of daily calcium, owing to the soft bones in sardines.
Sardines are a valuable source of EPA and DHA omega-3 fatty acids, contributing approximately 1,800 milligrams. These fatty acids are essential for brain health and cognition. The high selenium content in sardines stimulates the synthesis of selenoproteins, crucial for oxidative stress prevention and optimal brain function maintenance. Additionally, sardines offer a variety of nutrients, including iron, zinc, phosphorus, niacin, potassium, vitamin E, and B12.
Notably, sardines offer affordable and nutritious benefits, making them a budget-friendly option for a healthy diet. With prices ranging from $1 to $2 per can, or even less, they provide a cost-effective solution for incorporating seafood into one’s regular meals. Their convenience in canned form makes sardines a practical choice for breakfast, lunch at work, or a quick dinner.
Due to their small size and lower position in the food chain, sardines accumulate less mercury compared to tunas, swordfish, and redsnapper, making them a healthy choice for obtaining essential omega-3s.