Canned sardines have become popular as an easy way to include fish in the diet.
They are packed with nutrients and can offer several health benefits, but there are also a few things to be aware of, according to EatingWell.
They are an easy source of fish
Canned sardines are a quick and convenient way to eat fish, as they require little to no preparation and can easily be included in everyday meals.
They contribute to recommended fish intake
Eating 230 to 340 grams of fish per week can provide health benefits, and sardines are one of the options that can help achieve this goal.
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The small bones provide extra nutrition
Some sardines contain small bones, which add extra calcium and vitamin D to the diet.
They are highly nutritious
Sardines are a good source of protein, vitamin B12, vitamin D, calcium, and iron, as well as nearly the full daily requirement of omega-3.
They also contain sodium
Canned sardines can have a high sodium content, which people with high blood pressure should be particularly aware of.
They may contain mercury
Although sardines have a low mercury content, very high intake multiple times per week may increase exposure.
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They contain omega-3 fatty acids
Sardines are rich in omega-3 fatty acids, which are known to have a positive effect on both heart and brain, according to a study published in Frontiers in Nutrition.
They may strengthen heart health
The omega-3 content in sardines may help protect the heart and reduce the risk of cardiovascular disease, among other things by improving blood flow.
They may improve cholesterol levels and blood pressure
Participants who ate sardines experienced higher levels of good HDL cholesterol as well as lower triglycerides and blood pressure.
They may reduce inflammation
When the nutrients in sardines work together, they may help reduce inflammation and oxidative stress in the body.
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They may lower the risk of type 2 diabetes
A study published in Clinical Nutrition showed that people with prediabetes had a lower risk of developing type 2 diabetes when they included sardines in their diet.
They support bone health
Sardines contain calcium and vitamin D, which are important for strong bones and healthy aging, according to a study published in Nutrients.
They may help heal bones
Research, also published in Nutrients, suggests that nutrients in fish such as sardines may have a positive effect on the healing of bone fractures.
They may support brain function
Omega-3 fatty acids from sardines may improve learning, memory, and blood flow in the brain, according to a study published in Cureus.
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They are not suitable for everyone
People with fish allergies or a tendency toward gout should avoid sardines, as they are rich in purines, which can increase uric acid levels.
They can be eaten in many ways
Sardines can be eaten on their own, in salads, in pasta dishes, or as a snack on crackers, making them versatile in the kitchen.
Sources: EatingWell, Frontiers in Nutrition, Clinical Nutrition, Nutrients, and Cureus.
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