Getting enough calcium is important for the health of many different bodily systems, including bones, nerves and muscles. Sardines are a healthy alternative to dairy products as a source of dietary calcium. These tasty and convenient fish also supply many other nutrients, and can boost overall health when you eat them as part of a balanced diet.
Sardines
Sardines aren't a single type of fish. They actually are a group that includes Pacific sardines, sprat, young pilchard and herring. More than 20 types of fish are sold as sardines, according to New Seasons Market. You can grilled, stew or bake sardines. But most often, you'll find them packed together in small 3.75-oz. cans. All parts of the sardine are edible, including the bones. Sardine bones, like all bones, contain high levels of calcium, making these small fish one of the best sources of the mineral.
Calcium Content
One 3.75-oz. can of sardines with bones contains 351 mg of calcium in one 3.75-oz can of canned sardines with bones -- is about 35 percent of the daily recommendation for adults. The bones supply much of the calcium, so removing these before eating decreases calcium content significantly. Everyone between the ages of 9 and 18 needs 1,300 mg of calcium a day, and people over 19 require 1,000 g daily, according to MedlinePlus.
Importance
About 99 percent of calcium in the body occurs within the teeth and bones, according to MedlinePlus. A lack of calcium in the diet can lead to osteoporosis. Maintaining calcium intake is especially important during youth, because that's when the bones and teeth form and build density. Aside from aiding skeletal health, calcium also assists nerve cells, blood cells and muscle tissue.
Considerations
Sardines also contain high levels of vitamin D and phosphorus. A can contains 178 IU of vitamin D and 451 mg of phosphorus. These nutrients work with calcium to build and maintain bone strength. The omega-3 content is high in sardines, as well, with 903 mg of DHA and EPA per can. EPA and DHA are vital for the heart and brain. Sardines tend to be low in mercury, a contaminant often found in fish. Sardines remain mostly free of mercury because they have a short lifespan and are not carnivorous, so they don't accumulate contaminants easily. Monterey Bay Aquarium rates sardines as a best choice fish with regard to ecological stability.
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