Vitamin D is an important nutrient for the body's health, development and maintenance. The primary role of vitamin D is to maintain normal levels of phosphorus and calcium in the blood. Vitamin D deficiency can cause rickets, muscular weakness and other serious medical conditions. Few foods naturally contain vitamin D. Sardines, which have an abundance of important nutrients, including potassium, protein, omega-3 fatty acids, vitamin B-12, iron and calcium in the tiny sardine bones, are a good source of vitamin D.
Vitamin D
Vitamin D includes two forms of the vitamin that are important to the human body. Vitamin D-2, or ergocalciferol, is synthesized by plants. Your body synthesizes vitamin D-3, or cholecalciferol, when your skin is exposed to the sun. Manufacturers fortify some foods, such as milk, with vitamin D and supplements are available to treat or prevent deficiencies. Vitamin D helps your body absorb calcium, which is important for bone health and prevention of osteoporosis. Vitamin D might be helpful in preventing high blood pressure, some autoimmune diseases and cancer, according to the National Institutes of Health.
Sardines and Vitamin D
Two sardines canned in oil have 46 IU of vitamin D, which is 12 percent of the daily value, or DV. The DV for vitamin D is 400 IU for adults and for children 4 years of age and older. Federal regulations do not require food nutrition labels to list vitamin D content for foods that are not vitamin D-fortified. Foods that contain at least 20 percent of the DV of a nutrient, such as vitamin D, are considered high sources of the nutrient.
Buying Sardines
Sardines in the United States are usually tightly packed in small cans that open with pull tabs. Fresh sardines are rare. Brands that are boneless and skinless are also headless and packed like canned tuna. Healthier brands are packed in tomato sauce, olive oil, mustard, water or the oil of the sardines. You can purchase sardine fillets or whole sardines -- including the bones -- for a calcium boost. Canned sardines are easy to store for up to a year in a dry, cool place and for two days in the refrigerator after opening.
Eating Sardines
The taste of sardines varies based on where they are canned. Some may have a more fishy taste or contain additives. You might need to try different brands to find sardines that appeal to your tastes. Jane Schwartz Harrison, R.D., writing for MyOptumHealth.com, recommends adding sardines to sautéed onions, garlic and tomatoes and serving the mixture over rice. You can eat sardines from the can or place them on crackers for a quick snack. Season sardines with hot sauce or lemon juice or add them to a salad.
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