Sardines: The Ultimate Forgotten Superfood

Sardines are small, oily fish that are rich in essential nutrients your body needs. When it comes to superfoods, many people immediately think of kale, quinoa, or chia seeds, but sardines are one of the healthiest foods you can add to your diet. Packed with nutrients, high in omega-3 fatty acids, alongside being both versatile and affordable, the benefits of sardines are endless.

Why Sardines Are The Ultimate Superfood

Here is why sardines truly deserve the superfood title:

Rich in Vitamins and Minerals

• Vitamin B12 B12 is vital for maintaining brain health, red blood cell formation, proper nervous system function, and energy metabolism.
• Vitamin D A single serving of sardines delivers about 68% of your daily vitamin D needs. Vitamin D helps regulate inflammation and blood sugar, supports bone health, calcium absorption, and immune function.
• Calcium Essential for strong bones and supports various critical bodily processes.
• Iron Important for transporting oxygen throughout the body and for hormone production.
• Selenium One serving provides about 68% of your daily selenium requirements. Plays a key role in supporting thyroid function, cognitive health, and immune defense. It also acts as a powerful antioxidant, protecting cells from oxidative stress and supporting fertility and DNA production.
• Magnesium Crucial for balancing blood sugar levels, supporting nerve activity, and managing the body’s stress response.

High in protein

A can of sardines contains around 20 grams of protein, making them an easy choice for muscle repair and maintenance. If paired with eggs, yogurt, or cottage cheese it will easily come up to 30 grams of protein, ideal for a high protein breakfast!

High in Omega-3 Fatty Acids

Omega-3 fatty acids can’t be made by our bodies, and it is one of the reasons why people commonly supplement them, however, sardines are loaded with EPA and DHA, types of omega-3s that support heart health, reduce inflammation, and improve brain function.

Sustainability Bonus

Fun fact: sardines are one of the most sustainable fish options! They reproduce quickly and have a lower impact on marine ecosystems compared to larger fish like tuna or salmon. Eating sardines not only benefits your health but also the planet!

The Benefits of Eating Sardines

Due to all the nutrient and omega-3 richness of sardines, they come with many health benefits. Here are some:

Improves heart health

The omega-3s in sardines help lower inflammation, reduce high blood pressure, help lower triglycerides, and improve blood flow.

Improves bone health

Sardines are eaten with their soft, edible bones, which are an excellent source of calcium. They are also high in magnesium and vitamin D. This makes them perfect for supporting strong bones and preventing osteoporosis.

Improves brain function

The combination of omega-3s and vitamin B12 supports cognitive function and may reduce the risk of neurodegenerative diseases.

May lower inflammation

Sardines are rich in two key omega-3 fatty acids, EPA and DHA. These healthy fats play an important role in lowering inflammation throughout the body, reducing the risk of chronic inflammatory conditions.

Helps with weight management

High in protein and healthy fats, sardines help you feel fuller for longer, which can support weight control. Research also suggests that the omega-3 fatty acids in sardines may also help improve insulin sensitivity.

Simple Sardine Recipe

1. Fry onion and garlic in olive oil
2. Add spices – paprika, onion, garlic, coriander, salt + pepper
3. Add in sardines
4. Garnish with coriander and lime

You can eat this with toast, flat bread, or rice. Or even mix in with some pasta. The options are endless!

Choosing the Best Sardines

When buying sardines, look for:

• Wild-caught sardines are generally considered more sustainable and higher in nutrients.
• Packed in olive oil or water, avoid excessive salt or sauces that add unnecessary sugar.
• Freshness, check the expiration date and packaging to ensure quality

Conclusion

Sardines are small, but they are mighty, and this underrated superfood delivers many health benefits. Sardines may not have the most glamorous reputation, but their benefits are truly endless. Affordable, easy to find and purchase, easy to prepare, packed with vitamins, minerals, omega-3 fatty acids, all while being high in protein. Sardines are also easy to add to anything you’d like to eat them with; bread, rice, pasta, salad, you name it. So, if you’ve been wondering “are sardines good for you?” the answer is yes, sardines are one of the healthiest, most accessible superfoods you can add to your diet.