Thursday 17 December 2020

Are sardines good for you?

 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.

Health benefits

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, vitaminsselenium, 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.

Weight loss

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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