Opening Up to the Benefits of Sardines
Sardines often get a bad rap as the stinky lunchbox item no kid wants to find, but these tiny nutrient-packed fish are worthy of a second look. As it turns out, the sardine can key that opens access to these small but mighty swimmers also unlocks a host of health advantages. With high amounts of protein, critical vitamins, and anti-inflammatory omega-3 fatty acids, sardines boost immunity, support bone and heart health, and may help prevent disease.
Sardines Supply Immunity-Boosting Zinc
Ounce for ounce, sardines are one of the best sources of immunity-building zinc. Getting enough zinc is crucial for proper immune system functioning, and deficiency in this essential mineral can leave you more prone to sickness and infection. Just a 3 ounce serving of canned sardines packed in oil contains approximately 33% of the recommended daily zinc intake. Compare that to oysters, another zinc-rich food, which supply only 16% of the RDI per 3 ounce serving.
Why We Need Zinc
Zinc supports over 100 enzymatic reactions in the body from cell division to breaking down carbs, fat and protein. This vital trace mineral also enables the function of immune cells and helps regulate inflammatory response. Research indicates that zinc deficiency impairs overall immunity leaving you susceptible to pneumonia, malaria, infant mortality in developing countries, and even the common cold.
Top 10 Food Sources of Zinc
Along with sardines, other rich sources of zinc include:
- Oysters
- Beef
- Chicken
- Baked beans
- Cashews
- Chickpeas
- Milk
- Yogurt
- Kidney beans
- Almonds
Sardine Nutrition Powerhouse
Don't let their small size fool you - sardines supply a whopping amount of nutrition for their diminutive packaging. In addition to being rich in zinc, these tiny titans contain:
High Quality Protein
A 3.75 ounce can of sardines packs an impressive 23 grams of protein while being low in fat and calories. Compare that to a protein powerhouse like beef which contains around 26 grams of protein - but with 10 times the amount of fat and calories.
Anti-Inflammatory Omega-3s
Sardines also shine when it comes to omega-3 fatty acids with over 1,000 mg per serving. Omega-3s are praised for reducing inflammation to help prevent heart disease, improve brain function, and potentially protect against autoimmune disorders.
Abundant Vitamin B12
Vitamin B12 is essential for nerve tissue health and red blood cell production, yet many Americans don't get enough. Just 3 sardine filets offer 338% of the RDI of vitamin B12 to support energy levels and keep you going strong.
Eating More Sardines
Now that you know the multitude of benefits found in the small sardine can key, you may be wondering how to enjoy these nutritional rockstars. While you can always simply eat them straight from the can, here are some tasty ways to add more sardines to your diet:
Sardine Salad
For a protein and omega-3 packed spin on potato salad or atop a green salad, mix chunks of sardine fillets with your favorite fixings.
Sardine Pasta
Mix flaked sardine pieces into tomato or vodka sauce over pasta. The rich flavors pair perfectly with the briny bite of sardines.
Broiled Sardines
For a crispy texture and caramelized flavor, broil sardine filets just 2-3 minutes on each side with lemon and herbs.
Sardine Tacos
Warm corn tortillas stuffed with sardines, cabbage, avocado and cilantro give you a taste of Baja in easy taco form.
The Takeaway on Sardines
In the past, sardines got a bad reputation due to their very humble packaging - but never judge a book by its cover. These unassuming little swimmers happen to be one of the best sources of immunity-supporting zinc along with high quality protein, anti-inflammatory omega-3 fatty acids, vitamin B12 and more. Thanks to the simple sardine can key that unlocks all these nutritional superpowers, it's easy to enjoy complimentary flavors that pair perfectly with the savory brine of sardines. So consider keeping tins of these mighty miniature fish on hand to enhance salads, tacos, pasta and more for a boost of whole food nourishment.
FAQs
Why are sardines so healthy?
Sardines are a true nutritional powerhouse. Ounce for ounce, they contain high quality protein, anti-inflammatory omega-3 fatty acids, vitamin B12, selenium, calcium, phosphorous, and lots of immunity-boosting zinc.
Do sardines taste fishy?
While all fish have a characteristic "fishy" flavor, sardines tend to be less fishy tasting than many other fish. Their flavor is more mild, briny, and savory rather than pungent. Especially when packed in olive oil, the rich flavors complement the tender flesh of sardines.
How can I add more sardines to my diet?
Sardines pair well with all different types of flavors from Mediterranean to Tex-Mex to Asian. Try adding them to pasta dishes, salads, tacos, rice bowls, flatbreads, or simply enjoy them straight from the can or tinned up on crackers.
What are some of the top health benefits of sardines?
Some of the many evidence-based health perks linked to eating sardines include: improved immunity, heart health and cholesterol levels, brain function, skin and bone health, eye health from antioxidants, and protection against autoimmune disease from anti-inflammatory omega-3s.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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