Quality food is expensive, but there is an exception. Sardines are one of the few extremely healthy foods that belong to “fast food”, whether it is heat-treated or canned fish.
Reasons why sardines should be consumed often:
1. A strong source of Omega-3 fatty acids
Four / five sardines or, for example, one can of sardines contain more than half of the daily recommended dose of Omega-3 fatty acids, necessary for maintaining good cholesterol levels, heart health, brain and hormonal balance.
2. Selenium source
Selenium and iodine are in synergy and are the basic composition of sardines. Selenium is essential for good thyroid function.
3. Calcium
Sardines are one of the few foods of animal origin rich in calcium necessary for bones and skin. Four / five sardines or for example one can of sardines contains 1/3 of the daily dose.
4. Increased vitamin D intake
Most people are deficient in vitamin D. Sardines are rich in this vitamin which is usually lacking in the winter.
5. High protein levels
Sardines are an excellent choice of protein. Of the 100 grams of food, a fifth is protein! They are considered “efficient foods” because they contain a very high amount of vitamins, proteins and Omega-3 acids for the amount of calories they contain.
6. Low levels of mercury and other metals
Heavy metal contamination is an understandable concern for consuming fish. However, sardines feed on plankton and are found at the bottom of the food chain in the sea. This means that they contain much less mercury and other heavy metals than larger fish or because of their shorter lifespan they do not contain toxic substances at all.
7. Budget friendly
Sardines are among the cheapest products you can buy, so if a kilogram costs 2-3 euros, count on being able to get yourself lunch and dinner for half the money! Sardines contain: – 167.00 calories (sardines – food 100g) – 0.60 g of carbohydrates (sardines – food 100g) – 9.00 g fat (sardines – food 100g) – 20.00 g protein (sardines – food 100g)
VITAMIN: – 0.15 mg of vitamin A (retinol or carotene) (sardines – food 100g) – 0.06 mg vitamin B1 (thiamine, aneurine) (sardines – food 100g) – 0.50 mg of vitamin B2 or riboflavin (sardines – food 100g) – 0.00 mg of vitamin B6 or pyridoxine (sardines – food 100g) – 0.00 mg of vitamin C or ascorbic acid (sardines – food 100g) – 0.00 mg of vitamin E or tocopherol (sardines – food 100g)
MINERAL: – 18.00 mg calcium (sardines – food 100g) – 0.90 mg iron (sardines – food 100g) – 0.00 mg magnesium (sardines – food 100g) – 182.00 mg phosphorus (sardines – food 100g) – 0.00 mg potassium (sardines – food 100g) – 0.00 mg sodium (sardines – food 100g)
