Health Effects Of Cooking Sardines

The sardine is a small, silvery fish that swims off the coast of the Italian island Sardinia and other world regions including Morocco and the Mediterranean. Its meat is oily, strongly scented and flavored, which makes an impression similar to anchovies. Some people dislike sardines because of their strong taste, but chefs have begun adding them to restaurant menus. Sardines are inexpensive, ecologically sustainable and provide a variety of health benefits, and if you enjoy fishy tasting seafood, including them in your diet is a step toward improving your health.

Nutritional Value

A 3-oz. serving of sardines provides approximately one-third of the American Dietetic Associations' 1,000-mg daily requirement of calcium. It also is one of the few natural dietary sources of vitamin D; one serving provides 165 IU, or 41 percent of the daily value. A sodium-restrictive diet may prohibit consuming sardines frequently because a serving provides 429 mg, which is 18 percent of the 2,400 mg ADA upper intake.

Health Effects

The ingredients in sardines improve health in several ways. The benefits of omega-3 fatty acids include improving brain function. The brain's composition includes a high percentage of fat, and fatty acids in the diet replenish it. The calcium in sardines builds bones and teeth. Vitamin D helps the body absorb calcium, and it also regulates mood and prevents depression. A minimal amount of sodium is necessary for fluid balance. Do not consume more than 2,400 mg of sodium in a day, however.

Preparation

A sardine prepared using the traditional Sardinian method involves breading, olives and herbs stuffed in the center. A gratin preparation involves placing sardines in a casserole dish and topping them with cheese and breadcrumbs. Placing them on crackers and eating them plain or with hot sauce or spices is an additional option.

Environmental Factors

The sardine is a sustainable fish because it lives for a short period and populations regenerate quickly. It absorbs few toxins in its brief life and adds minimal heavy metals in the diet. Consume them plentifully as it is one of the more ecologically safe and toxin-free fish varieties available.