These soft, oily fish can be eaten canned or fresh by grilling or baking.
These include reducing heart disease, improving brain health, alleviatinginflammation, strengthening bones, and more.
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Improves Brain Health
Like other fish rich in omega-3s, sardines can promote brain health.
Sardines are also a good source of calcium and vitamin D, crucial for fetalbone healthduring pregnancy.
Omega-3 fatty acid intake can also reduce your risk fordry eye syndrome.
Strengthens Bones
Sardines are high in nutrients needed for a healthymusculoskeletal system.
Sardines also protect bone health by supporting bone mineral density.
A 2023 study found that fatty acid intake benefitsadult bone density.
The studys authors recommended that adults consume moderate amounts of fatty acids to ensure sufficient bone mass.
EPA and DHA are found in fatty fish, including sardines and salmon.
Both are extremely helpful and easily absorbed by the body.
What Is Oxidative Stress?
One can of sardines contains about 23 grams of protein.
These compounds are involved in various body processes, including muscle tissue growth and repair.
Improves Nerve Function
Sardines are a valuable source ofB12 (cobalamin).
One can of sardines contains 8.22 micrograms of vitamin B12.That is more than the Recommended Dietary Allowance.
Sardines are loaded with protein, magnesium, andzinc, nutrients that may help support healthy blood sugar levels.
They tend to have a better, milder, and sweeter taste.
They also have a short life and must be cooked or frozen soon after being caught.
Fresh sardines require more preparation time than canned sardines because they need to be cleaned and cooked.
Canned sardines have the heads removed, and what you eat includes the skin and bone.
Sardines packed in oil tend to be higher in fat and calories than those packed in water.
Canned sardines are a more convenient option because they are easy to use and store.
They are an alternative for people who dont have the time to prepare fresh fish.
They also have a long shelf life and can last in the pantry for many years.
While canned sardines are highly nutritious, they do contain high sodium.
They are also processed and may contain lower-quality sardine varieties.
Potential Downsides
Sardines are generally considered generally safe for most people to consume.
The main concerns about sardines are mercury poisoning, heavy metal contamination, environmental impacts, and BPA.
Mercury poisoning: Mercury is a damaging pollutant found in fish, including sardines.
High amounts of mercury can lead to nerve damage in adults and affect childhood development.
However, research has found that the low levels of mercury in sardines pose little risk to human health.
Pregnant people were previously advised to avoid fish due to mercury and heavy metal containment.
Even so, sardines from various parts of the world can contain higher levels of toxic metals.
BPA concerns: BPA is a chemical used to manufacture vinyl, aluminum, and tin can liners.
This includes some cans used to pack sardines and other canned fish.
If you have concerns about BPA, it is best to attempt to find can-free seafood brands.
It is best to avoid sardines that are becoming depleted, such as those that are Mediterranean-caught.
Who Should Avoid Eating Sardines?
Sardines may not be suitable for everyone, including people with certain health conditions and those taking certain medications.
Having high blood pressure does not mean you cannot eat canned sardines.
It just means you should decrease your serving sizes or opt for fresh sardines over canned ones.
Anticoagulant medications:Omega-3s may have an anticoagulant effect, which means they can decrease blood clotting.
Allergies: Some people are allergic to seafood, including sardines.
A fish or seafood allergy can cause skin reactions, digestive troubles, swelling, redness, oranaphylaxis.
Immediate treatment for anaphylaxis is often necessary and typically requires anepinephrine injection.
Can You Eat Sardines Every Day?
While sardines are healthy, eating canned sardines every day is probably not a good idea.
This is because they contain low levels of mercury and high amounts of sodium.
Sardines vs. Salmon: Which Is Better?
Fresh sardines are much healthier than canned but still not as healthy as other fatty fish.
Fresh salmon is healthier than sardines because it contains higher amounts of omega-3 fatty acids.
It also has less cholesterol, calories, fat, and sodium.
Summary
Sardines are small, nutrient-dense fish that are available fresh and canned.
Sardines are an excellent source of omega-3 fatty acids, which have anti-inflammatory properties.
Most people can safely eat sardines as part of a regular, healthy diet.
People who take anticoagulant medications may need to control their intake of omega-3 fatty acids.
You should also avoid sardines if you are allergic to seafood.
While sardines are a highly nutritious food, eating them every day is probably not a good idea.
Fresh sardines and other fresh fish can be eaten more frequently.
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