Frequently imported from Portugal, the sardine is a silver-colored fish with oily flesh. It is named after Sardinia, a Mediterranean island in whose waters the fish was formerly plentiful. The tiny sardine is packed with healthy omega-3 fatty acids, proteins, vitamins and minerals. Enjoy canned sardines in salads, in sandwiches or plain. Fresh sardines can be grilled, barbecued or fried.
Omega-3 Fatty Acids
Sardines are one of the most abundant sources of omega-3 fatty acids, substances that are vital for normal human health and development. Scientific interest in omega-3 fatty acids was piqued when researchers observed that the Inuit people of Greenland, whose traditional diet was based on large quantities of fish, did not tend to get heart disease. Today, the American Heart Association recommends that most everyone consume a minimum of two servings per week of fatty fish such as sardines to obtain adequate amounts of omega-3s for cardiovascular health.
Protein
Just one standard 3.75 oz. can of sardines contains almost half the average adult's daily protein requirement. Protein is essential for normal growth and maintenance of bones, muscles and skin. Unlike fat and carbohydrate, protein isn't stored in the body. That means it has to be eaten daily for optimal health. Sardines are a complete source of protein, in contrast to the protein derived from plants.
Vitamins
A 3.75 oz. can of sardines contains just small amounts of vitamins A and K and none at all of vitamin C, but it is an excellent source of vitamins D, B-12 and B-3, also known as niacin. Vitamin D is known as the "sunshine vitamin" because it is synthesized in the body upon sun exposure. Sardines, with 63 percent of the average daily requirement per can, is one of the few abundant foods sources of vitamin D. A can of sardines contains 137 percent of the daily requirement for vitamin B-12, a necessary nutrient for the nervous system, and 25 percent of the requirement for vitamin B-3, a vitamin that may help reverse the effects of atherosclerosis.
Minerals
Sardines contain healthy amounts of the essential dietary minerals calcium, selenium and phosphorus. Calcium, selenium and phosphorus play various roles in the body, but all of them are vital for building and maintaining strong teeth and bones. These minerals are especially helpful for women, whose bone density often declines after menopause.
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