Here are sardines nutrition facts and health benefits. The health benefits of sardines fish mentioned in this article are based on studies.
Sardines are a small, oily fish that’s packed with nutrition. If you’re wary of the health benefits of canned foods, you can rest assured that sardines have a lot to offer. In addition to being high in quality protein and healthy fats, sardines are a great source of iron and calcium. Because of their low mercury levels, sardines don’t have the same toxicities you might expect with other types of seafood.
1. Sardine Nutrition Facts
The following nutrition information is provided by the USDA for 5 small sardines with bones (12g) canned in oil (drained).
Carbs: Sardines do not contain any carbohydrates, fiber, or sugar.
Fats: The oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats.” A serving of 5 small sardines canned in oil has 7 grams of total fat. It is important to note that when sardines are canned in oil (as opposed to water), they are higher in fat even when drained.
Protein: A serving of canned sardines has nearly 15 grams of complete protein, including all of the essential amino acids. Sardines are a healthy way to boost your protein intake.
Vitamins and Minerals: Sardines are high in iron and calcium, with just 5 sardines with bones (the bones are edible) providing 1.75mg iron and 229mg calcium. Sardines are also a good source of vitamin B12, vitamin D, vitamin E, magnesium, potassium, and zinc.
2. Health Benefits of Sardines
It reduces inflammation and risk of disease
Sardines are an excellent source of EPA and DHA, which are two fatty acids that studies show the body uses to reduce inflammation. Inflammation is at the root of most diseases. If you want to “spice up” the anti-inflammatory defense, add a little bit of turmeric when you are preparing your sardines.
It protects bone health
In addition to the vitamins listed above, sardines are also a great source of calcium. Calcium is extremely important because 99% of the body’s calcium is stored in the bones and teeth.
It helps combat anxiety and depression
Sardines contain a high content of omega-3 fatty acids. New findings indicate that there is a strong correlation between omega-3 fatty acids and a lack of depression. As a result, they can help prevent mood disorders such as anxiety and depression.
It controls blood sugar levels
Both the high protein and healthy fat content work to slow down the absorption of sugar into the blood.
It promotes a healthy immune system
Consuming sardines can help in building up the immune system. Research shows that sardine fish oil may improve immune system by increasing the count of immune cells.
It is great for your skin
The fats found in sardines play a big role in skin cells. It decreases skin inflammation and gives you a healthy glow.
It aids in the prevention of heart disease
The high omega-3 fatty acid content found in sardines play a major role in controlling heart disease. Research has shown that omega-3 fatty acids (such as EPA and DHA) break down bad cholesterol in the body and aid in the prevention of heart disease.
It promotes healthy brain function
Fish oil and healthy fats are known to be good “brain food.” This makes sense when you consider that 60% of the brain is made up of fat.