Sardines are full of important nutrients, which puts them first in terms of nutrition, says Dr. Josh Ax. Due to the high content of omega-3 fatty acids, protein, vitamin B12 and selenium, sardines are one of the most powerful guardians of health. If consumed regularly, they can contribute to the improvement of the whole organism, and these are the benefits:
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A serving of sardines of about 75 grams contains approximately:
- 191 calories
- 22.7 grams of protein
- 10.5 grams of fat
- 8.2 micrograms of vitamin B12
- 48.5 micrograms of selenium
- 250 units of vitamin D.
- 451 milligrams of phosphorus
- 351 milligrams of calcium
- 4.8 milligrams of niacin
- 2.7 milligrams of iron
- 365 milligrams of potassium
- 35.9 milligrams of magnesium
- 0.2 milligrams of copper
- 1.9 milligrams of vitamin E.
- 0.2 milligrams of vitamin B6
- 1.2 milligrams of zinc
1. They are rich in Omega 3 fatty acids
Sardines are one of the best natural sources of essential omega-3 fatty acids in the world. They also contain EPA and DHA, two types of essential fatty acids that the body uses to reduce inflammation, resulting in improved health, better brain function and a lower risk of chronic disease.
Studies show that eating foods like sardines, rich in omega-3 fatty acids, can help treat mood disorders such as depression and anxiety. They also have a beneficial effect on heart health and have been shown to lower cholesterol and triglyceride levels.
2. Preserves bone health
Due to the large amount of calcium, sardines can help you maintain bone health.
3. Preserves the health of the thyroid gland
Selenium and iodine are in synergy and are the basic composition of sardines. Selenium is necessary for the proper functioning of the thyroid gland.
4. It provides the body with a sufficient amount of vitamin B12
Vitamin B12 deficiency can cause symptoms such as nerve damage, impaired mental function, difficulty supplying oxygen to cells, and chronic fatigue. If you eat sardines regularly, you will make up for the lack of this vitamin, which is crucial for the proper functioning of the whole body.
5. Decreases appetite
A very nutritious food that will give you a feeling of satiety for several hours.
6. Controls blood sugar levels
Sardines are full of healthy fats and proteins, which act to slow down the absorption of sugar into the blood. Combining protein and fat-rich foods, such as sardines, with carbohydrates can slow the release of glucose (sugar) into the bloodstream, which helps with sudden sugar fluctuations.
Consumption of sardines is especially important for people with diabetes, metabolic syndrome, or other conditions associated with insulin resistance.
7. Improves the appearance of the skin
Sardine fatty acids play an important role in skin health. They relieve inflammatory processes in the skin and give it a healthy glow.