Sardines: A Nutritious Delight for Your Health
Sardines, the small yet powerful fish, are an excellent source of protein, healthy fats, and essential vitamins and minerals, making them an ideal addition to a balanced diet. Whether you’re enjoying them as part of a Mediterranean dish or in a simple salad, sardines offer a range of nutrients that contribute to overall health.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 152.24 kcal |
| Protein | 17.91 g |
| Fat | 8.99 g |
| Saturated Fats | 1.25 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 42.26 mg |
| Iron | 0.83 mg |
| Magnesium | 24.39 mg |
| Phosphorus | 191.0 mg |
| Potassium | 228.0 mg |
| Sodium | 38.49 mg |
| Zinc | 0.89 mg |
| Copper | 0.07 mcg |
| Manganese | 0.02 mg |
| Selenium | 50.21 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.91 mg |
| Vitamin B6 | 140.0 mcg |
| Folate | 2266.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sardines are fish and should be avoided by individuals with a fish allergy. It is important to note that sardines are often processed in facilities that handle other types of seafood, so cross-contamination may occur.
Dietary Preferences:
Sardines are naturally gluten-free, dairy-free, and low in carbohydrates, making them suitable for those following a ketogenic or paleo diet. They are also rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
Health Benefits and Advice:
Sardines are a powerhouse of nutrients, offering high-quality protein and healthy fats, particularly omega-3 fatty acids, which are known for supporting brain function, reducing inflammation, and promoting cardiovascular health. Additionally, sardines provide significant amounts of calcium and phosphorus, both essential for maintaining strong bones and teeth. They are a great source of selenium, which has antioxidant properties and can help protect your cells from oxidative stress.
Including sardines in your diet may support healthy cholesterol levels, enhance bone density, and provide a boost to your immune system due to their rich mineral content. However, be mindful of the sodium content, especially if you’re monitoring your salt intake.
Conclusion:
Sardines are a versatile, nutrient-packed food that can easily be incorporated into various dishes. From salads to pasta to sandwiches, they offer a quick and healthy option for those looking to add more protein and healthy fats to their meals. With their impressive nutritional profile, sardines are a valuable addition to any diet, particularly for those seeking to boost their intake of omega-3 fatty acids, calcium, and other essential nutrients.
