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
are small, soft-boned fish that belong to the herring family. The name
sardine may
come from the Mediterranean island of
Sardinia, where these fish were once abundant.
Sardines are available fresh,
canned, smoked, or pickled.
In this article, we look at how to
include sardines in the diet and the possible health benefits. We also explain
what to consider when buying sardines and how many a person should eat.
Sardines are oily fish that contain omega-3 fatty acids, which are fats often present in plants and marine organisms. The fish are also a good source of protein, vitamins, selenium, and calcium.
Omega-3 fatty acids
Omega-3 fatty acids are essential
components of cell membranes. A person must get these fatty acids from food
because the human body cannot make them.
There are three main omega-3 fatty
acids, two of which occur naturally in fish — including sardines — and other
seafood. These are eicosapentaenoic acid (EPA), which fish get from the
algae they eat, and docosahexaenoic acid (DHA), which is in many parts of the
human body, including the eyes, brain, and heart.
According to the 2015–2020 Dietary Guidelines for
Americans, consuming 8 ounces (oz) per week
of a variety of seafood provides, on average, 250 milligrams (mg) per day of
EPA and DHA.
The guidelines point out that
consuming this amount during pregnancy and breastfeeding is associated with
improved infant health outcomes. However, pregnant and breastfeeding people
should choose seafood with lower mercury levels.
This intake of seafood also has a
link with reduced
cardiac deaths in people with and without
preexisting heart disease.
According to the National Institutes of Health (NIH), omega-3s provide other possible benefits, although further
research is necessary to establish the exact forms and dosages. The omega-3
fatty acids may be beneficial for preventing cancer and
alleviating the effects of other conditions, including:
- Alzheimer’s disease, dementia, and cognitive function
- age-related macular degeneration
- rheumatoid arthritis
The authors of a 2014 meta-analysis of studies in which participants took EPA and DHA
supplements concluded that omega-3 fatty acids are effective in reducing
symptoms of depression.
Learn
more about the possible health benefits of omega-3 fatty acids here.
Protein and vitamins
The recommended daily allowance
(RDA) of protein for adults is 46–56 grams (g) per
day, depending on age and sex. Sardines are a good source of protein, with one
cup of canned sardines in oil containing 36.7 g of
this macronutrient.
Selenium is an important antioxidant that affects reproduction, thyroid function, and DNA
production. An adult’s RDA is 55 micrograms (mcg) per
day, and a 100-g portion of canned sardines in oil contains 52.7 mcg of this mineral.
Sardines are also an excellent
source of vitamin
B12. A 100-g serving of canned sardines
in oil contains 8.94
mcg of vitamin B12, which is almost four
times an adult’s RDA of 2.4
mcg per day. Vitamin B12 helps keep the
blood and nervous system healthy.
Healthy bones
People need calcium for healthy
bones, and a drained cup of canned sardines in oil contains 569 mg of
calcium, which is more than half the 1,000 mg that
experts recommend for adults aged 19–50 years.
Sardines also contain other
nutrients that are essential for healthy bones, such as vitamin D, magnesium, and phosphorus.
According to a 2018 review, omega-3 fatty acids may aid weight loss by altering
metabolic processes. Some of these processes include appetite
suppression, inflammation, and gene expression.
The same review suggests that
omega-3 may regulate leptin, a hormone that tells a person that they are full.
The researchers conclude that while
studies have not yet shown omega-3 to have consistent benefits for weight loss,
they have demonstrated improvements in metabolic profile among people with
obesity.
Source: Medical News Today
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