Sardines mainly live in the oceanic and brackish water at estuary areas; however, in the spring, they turn back to some rivers to spawn and reproduce. Sardines are in white color, flesh-rich with several small bones. The dishes processed from herrings are enriched with essential nutrients, so they are completely good for health. Although the processing of the delicious dishes from sardines is simple, the special taste with a myriad of health benefits are the results.
Which nutritional components are contained in sardines?
Health experts proved that sardines are rich sources of nutrients, proteins and omega fatty acids; therefore, consume herrings every day to gain benefits to health. The major nutrients in sardines including:
- Calories. Every 100 grams of sardines is equivalent to about 250 calories with 125 calories supplied from fat and the other half from proteins.
- Proteins. People can consume this kind of fish to replace meat since every 100 grams of herrings contains about 30 grams of protein. Only 200 grams of sardines per day are enough to provide proteins for the body.
- Fatty acids. The content of fatty acids contained in every 100g of sardines is about 10 grams (2 grams of saturated fats and no trans-fats) which provides about 20% of the daily amount of fats needed for the body.
- Omega-3 and omega-6 fatty acids. Omega-3 and omega-6 fatty acids presented in herrings act as powerful antioxidants. According to a recent study published in the Journal of the American Medical Association, omega-3 fatty acids have been shown to help prevent cardiovascular disease, Alzheimer’s disease, hyperglycemia, and kidney cancer.
- Vitamins and other nutrients. Sardines also contain the high level of vitamin D which is important in promoting the absorption of calcium into the body, strengthening the bone health and improving the immune system. Other kinds of components include vitamin B6, vitamin B12, vitamin E, vitamin K, thiamine Riboflavin, niacin, pantothenic acid, folate, choline, calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc.
- Good cholesterols. Sardines are also rich in beneficial cholesterol because every 100 grams of sardines provides 70% of daily cholesterol intake for the body.
The best benefits for health from sardines
1.Enhances bone health and boosts the immune system
The abundant content of vitamin D in herrings greatly influences the calcium’s absorbent and the improvement of the health of bones in the human body. In addition, vitamin D is very useful for the health of the immune system and is the assistance for the immunity.
Sardines also provide up to 2.69 mg of iron to support the body’s immunity. Studies show that men need 8 mg of iron per day and women under the age of 50 need about 18 mg of this essential mineral.
- Strengthens bone health
Each 100 gram of herring provides 351 milligrams of calcium which helps build a healthy skeletal system. While the required calcium for the body is 1.000 to 1.200mg per day, only 100 grams of sardines serves one-third of the daily caloric intake. This kind of fish also provides up to 178 grams of vitamin D in each processed dish which helps keep your bones stronger and reduces the possibility of broken bones or osteoporosis and cure a sprained ankle.
- Acts as a kind of skin care
100mg sardines also contribute from 450 to 700 mg of phosphorus needed to strengthen the bones, hairs, and teeth. Sardines are rich in magnesium, potassium, and zinc, which are important vitamins for humans, a relatively high amount of vitamin B assisting the erythrocyte regeneration, niacin for strong skin, and even vitamin A for better mental health.
Moreover, a research claimed that fatty acids, Omega 3 found in herrings are important nutrients protecting skin from sunburn and cancer. Healthy fats also have anti-inflammatory properties to prevent the skin from inflammation, acne and skin-related issues.
4.Helps regulate cholesterol in the blood
Sardines contain a large amount of Omega-3 which assists the reconcilability of cholesterol and the improvement of blood health.
- Prevents dry eyes
Sardines are one of the best sources of essential fatty acids which are responsible for the production of lubricants and tears to keep the healthy eyes away from being dried and tired.
- Reduces the risks of getting inflammation and diseases.
Sardine is an excellent source of EPA and DHA which are two researched fatty acids needed for the body to reduce inflammation and pathologies. If you want to “spice up” the anti-inflammatory line, add a little turmeric powder when processing dishes with sardines.
- Eliminate the anxiety and depression.
The high concentration of omega-3 fatty acids in sardines is recently indicated as a strong enemy of depression. These acids help prevent the human mood disorders such as anxiety and depression.
- Prevent heart diseases.
Omega-3 plays an important role in the management of heart disease since scientists discovered that fatty acids including EPA and DHA break down bad cholesterols in the body and support the prevention of heart diseases.
- Reduces the risk of macular degeneration associated with age.
The age macular degeneration (AMD) is a disease commonly seen in adults over the age of 50. The macular and retinal degeneration is considered as the major cause of the loss of vision; fortunately, recent studies have shown that eating fishes, especially herrings will effectively stop the AMD development.