They're still fats, so eating too much of them can lead to weight gain and the health risks associated with being overweight. If you're putting sardines on your sandwich instead of say, bacon (which contains nearly four grams of saturated fat per serving), that's a really smart nutritional move.
After all, they are 'fatty fish. ' But, as it turns out, sardines are actually good for weight loss. This tiny fish is low in calories and high in protein, making it an ideal choice for people trying to slim down.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Because sardines contain purines, which break down into uric acid, they aren't a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.
Sardines are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. Adding sardines to a balanced diet can help improve blood vessel function, ease inflammation, and more.
The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7. The FDA recognizes the health benefits of eating fish, especially for pregnant people and young children. Pregnant people can eat up to 12 ounces per week.
Sardines are a type of small, oily fish that contain a lot of important nutrients. Both fresh and canned sardines have health benefits, including helping to fight inflammation and supporting the health of your heart, bones, and immune system.
Sardines contain the omega-3 fatty acids EPA and DHA. A report in the Journal of Dietary Supplements suggests that these fish fats may help improve muscle soreness after a bout of weight training. [2,3] They can also reduce inflammation, lower blood pressure, and improve heart health.
Entrepreneur and VC Craig Cooper swears by eating 5 cans of sardines a day. (And loves a 22-minute power nap.) Being an entrepreneur means doing things differently: Creating new products and services. Finding new ways to solve old problems.
The tests showed that, based on recommended serving sizes, sardines and salmon contained much higher amounts of omega-3 fatty acids than tuna. Sardines provided about 1,600 mg to 1,800 mg of DHA and EPA per 85 gram serving, while salmon provided 400 mg to 700 mg per 56 gram serving.
How Often Should You Eat Sardines? For many people, eating fish regularly is considered a healthy dietary practice. Sadly, due to the high mercury levels in most fish, it may be wiser to space out your fish intake to two or three days a week.
But as nutritious as it is, tinned fish isn't perfect. Both experts note that it may pack more sodium than fresh fish. Too much sodium can lead to high blood pressure, stroke, and heart disease —but “in the context of a varied diet, [tinned fish] likely won't make too much of a difference,” Rumsey says.
A recent study done by Journal Nutrition, Metabolism, and Cardiovascular Diseases found out that eating fish can be a healthier alternative to other meat sources to stay lean. In fact, eating fish can also promote faster weight loss.
Tuna is low in calories and carbs and rich in protein, which promotes rapid weight loss. But unfortunately, consuming tuna alone will cause nutrient deficiency. In addition, fresh tuna is the best for weight loss, but canned tuna packed in oil has more calories and unhealthy fats, leading to weight gain.
Sardines are oily fish rich in omega-3 fatty acids. They are a good source of protein, vitamins, and minerals, and they may have less mercury contamination than larger fish.
Sardines
Sardines are one of the most powerful anti-aging foods to help you get enough vitamin D. One can (3.8 ounces) of sardines provides about 193 IU, or 25% of the recommended daily intake for vitamin D, making these swimmers one of the few reliable sources in the supermarket.
Mahmoud al-Sheikh Ali, a nutritionist and the head of Ibn al-Nafees Center in Gaza City, told Al-Monitor, "Canned sardines are a good source of protein for bodybuilding athletes. It has high nutritional value and vitamins, including iron, calcium and iodine."
Nutrition Info
One tin of Atlantic sardines (3.8 oz or 92g) contains 191 calories, 22.7g of protein, 10.5g of fat, and no carbohydrates, fiber, or sugars. Sardines are one of the best available sources of vitamin B12, which is important for supporting cardiovascular health.
Sardines
First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism.
They are actually very rich in: Omega-3 fatty acids. This source of healthy fat is popular for its known benefits to heart health. In addition to this, studies have shown that it may help with the prevention and management of erectile dysfunction, an issue that may occur in men as they age if they are not proactive.
Sardines
Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish.
Fish is a great source of tryptophan and B vitamins. Fish with bones, such as sardines, will also provide magnesium. Including fish in your diet regularly may help to promote healthy melatonin production when you need it.