Sardines contain high levels of EPA and DHA - two forms of bioactive omega-3 that are easily absorbed. Studies show that EPA and DHA are associated with the ability to reduce blood triglycerides, support circulation and reduce the risk of chronic inflammation.
Another highlight of sardines is their relatively high calcium content, especially when eating soft bones in canned fish or cooked fish until tender.
According to data from the US Department of Agriculture (USDA), whole-bone canned sardines can provide a significant amount of calcium to the body. This helps sardines become a suitable choice for the elderly, postmenopausal women or children who need to supplement calcium for the skeletal system.
Not only rich in calcium, sardines also contain vitamin D - an important nutrient that helps the body absorb calcium more effectively. According to the US National Institutes of Health (NIH), vitamin D plays an important role in bone health, immunity and muscle function.
The natural combination of calcium and vitamin D in sardines helps the nutritional value of this fish become more prominent than many other foods.
Recent studies also show that omega-3 in fatty fish is linked to brain and nerve health. A scientific overview published in Frontiers in Nutrition shows that an omega-3-rich diet can contribute to supporting cognitive function and reducing inflammatory reactions.
In addition to its nutritional value, sardines are also highly appreciated for being easy to prepare. This type of fish can be used to braise tomatoes, grill, olive oil sauce, cook soup or make salads. Boxed sardines are also a convenient food, helping many families supplement omega-3 without spending much cooking time.
However, nutrition experts also give some notes when eating sardines regularly. With canned sardines, the sodium content may be quite high due to the preservation process.
Eating too many salty canned foods can increase the risk of high blood pressure or water retention in sensitive people. Therefore, you should prioritize low-salt products or balance your diet during the day.
You should fish about 2 times a week instead of overeating continuously.
Besides, it is necessary to pay attention to the processing method. Fried sardines deep in oil or combined with too much salt, industrial sauces can reduce the inherent nutritional benefits. Steaming, braising blandly or low-salt tomato sauce is often considered a more suitable choice.
