Who'd have guessed the modest sardine would turn out to be one of the healthiest fish you could eat? Sardines are typically eaten as a topping on toasted crackers and with other appetizers such as bruschetta. You can also find them in many Spanish tapas. Recooking canned sardines can reduce the amount of healthy oil they contain, so for optimal benefits from the sardine's natural oils, eat them uncooked.
Bone Health
Sardines are good sources of vitamin D, calcium and phosphorus. Vitamin D is not naturally abundant in typical diets, except for those rich in fortified dairy products. The importance of vitamin D for your bone health is that it increases the absorption of the calcium you consume. It is especially important for you to get vitamin D from your diet if you spend your day indoors; your body can synthesize vitamin D only if your skin is exposed to sunlight. Phosphorus, another mineral that is bioavailable from sardines, helps strengthen your bone matrix.
Cardiovascular Health
Omega-3 fatty acids are beneficial to cardiovascular health, and sardines are a rich source of omega-3s. The American Heart Association recommends that healthy adults eat at least two servings of fish a week. The omega-3 oils found in fish can lower cholesterol and triglyceride levels, which can reduce your risk of heart attack, stroke or heart disease.
Sardines offer about 400 mg of omega-3 fatty acids per ounce. For those who suffer from coronary heart disease, the AHA recommends a total of 1 g per day of the omega-3s EPA and DHA, which you can obtain from supplements or from sardines. Those who need to lower their triglycerides should consume 2 to 4 g daily of these two omega-3 fatty acids; look for a supplement that contains an ideal ratio of EPA:DHA of 3:2. If you take more than 3 g of omega-3 fatty acid from supplements, however, do so only at your physician's recommendation. Some people may experience increased bleeding from these higher doses of omega-3s. A 3-oz. serving of sardines provides all the daily omega-3s recommended by the AHA for patients with coronary heart disease.
The USDA National Nutrient Database for Standard Reference reports that sardines contain about 2.5 mcg of vitamin B12 per ounce, just over the the RDA of 2.4 mcg a day for adults. Among other benefits, vitamin B12 protects artery walls from damage.
Anti-Cancer
DoctorOz.com reports that because sardines provide a great deal of bioavailable omega-3 fatty acids, they can help prevent and fight cancer. If you have prostate cancer or inflammation, you may benefit from the omega-3s in sardines. Flaxseed and other plant sources contain alpha-linolenic acid, or ALA, an essential omega-3 fatty acid that your body converts inefficiently into the heart-healthier EPA and DHA omega-3s so abundant in sardines and other seafood.
Muscle-Building
Sardines are high in proteins and amino acids, which are important in building muscles, including cardiac muscle, connective tissue, enzymes and antibodies.
References
- Women to Women Clinic: Omega-3 Fatty Acids: Marcelle Pick: November 2010
- University of Maryland: Docosahexaenoic Acid (DHA)
- The American Heart Association: Fish 101
- The Doctor Oz Show: Know Your Omega-3 Fatty Acids, Pt. 4
- USDA: Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone
- University of Maryland: Vitamin B12
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