Sardines have a number of health benefits that are becoming increasingly apparent to both nutritionists and consumers. The value of sardines primarily lies in their high omega-3 fatty acid content, which offers a remarkable number of disease-preventive and overall health-promoting effects. While the strong fishy smell may be unpalatable to some, the benefits of a sardine-containing diet far outweigh the drawbacks.
Cancer Prevention
Omega-3 fatty acids have been demonstrated to protect against many types of cancer. While the exact mechanism for why this happens remains unclear, a diet high in omega-3 fatty acids has shown the ability to inhibit breast, colon and kidney cancer. One serving of sardines has about 2,200 mg of omega-3 fatty acids, and The Sardine Diet suggests that these acids may block a gene involved in the formation of tumors.
Anti-Inflammatory Effects
Omega-3 fatty acids have also been demonstrated to have anti-inflammatory effects, The Sardine Diet reports. Sardine's high omega-3 fatty acid content makes them an optimal nutritional supplement for people with arthritis or joint pain. Inflammatory diseases such as asthma and allergies may also be somewhat alleviated with a sardine diet.
Cholesterol Health
Omega-3 fatty acids can help raise high-density lipoproteins, or the good cholesterol, while also lowering low-density lipoproteins, the bad cholesterol. High levels of LDL's are linked to an increased risk of heart attacks and strokes, according to the National Strength and Conditioning Association. Omega-3 fatty acids can also help prevent blood clots and the clogging of arteries resulting from a diet high in LDL's.
Bone Health
In addition to omega-3 fatty acids, sardines generally have a very high calcium content, twice that of milk. Calcium is associated with higher bone densities, according to the American College of Sports Medicine. Combined with consistent weight-bearing exercise, calcium can fight osteoporosis and degenerative bone disease later in life. Sardines also have the vitamin D and phosphorous required for the effective absorption of calcium, The Sardine Diet reports.
Appearance
Sardines have an abundance of vitamins and minerals that promote a youthful, healthy skin tone and provide oxygen and moisture to tissues, The Sardine Diet reports. Sardines contain anti-oxidants that can prevent wrinkles, while omega-3 fatty acids can help improve skin tone and color.
Blood Health and Immune System
Sardines contain about 222 percent of the daily recommended value of vitamin B-12, which is associated with healthy red blood cell formation. Red blood cells help fight disease and maintain a healthy immune system, the National Strength and Conditioning Association reports. Adequate Vitamin B-12 prevents pernicious anemia, a condition in which the body cannot produce enough red blood cells.
Brain and Nervous system
Vitamin B12 is associated with the healthy maintenance of the body's central nervous system. Those who do not obtain adequate supplies of Vitamin B-12 may have difficulty concentrating, suffer memory loss and experience mood alterations. Omega-3 fatty acids have also been associated with cognitive health and may help prevent degenerative brain diseases such as Alzheimer's.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- The Sardine Diet: Want to Stay Healthy for Life?
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