Nutritional benefits of Sardines By VERA AWUAH

VERA AWUAH

Sardines have been around for centuries. These small fish are said to be named after Sardinia, an island of Italy because of the abundance that could be found there.

While Sardines can be enjoyed fresh, they are highly perishable. This is they are most commonly found canned. Sardines are abundant in the Atlantic, Pacific and Mediterranean seas. They feed on Plankton only, which means they don’t contain the high levels of Mercury that other fish do.

These small fish are packed with Nutrients, that can be beneficial in the prevention of a number of health conditions. Some of these Nutrients are known to help prevent heart disease or may protect against certain cancers. Sardines are sometimes recommended for pregnant women and older adults. They contain Calcium and other vital Nutrients.

How to select sardines: If you purchase canned sardines, it’s better to buy those that are packed in Olive oil rather than soyabean oil. They also come packed in water. This version is a good option if you are looking for ways to reduce your fat intake. Whichever you buy, be sure to check the expiration dates on the can prior to purchasing. If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include fresh smell, shiny skin, bright eyes,firm texture.

How to Eat Sardines: Sardines are very versatile foods. They can be used in salads, as a snack on sandwich, or as part of the main course. Before using sardines, make sure that they are canned ones and have been rinsed under cold water. Fresh sardines should be gutted and then rinsed. Once you have them ready, try some of nice recipes to integrate sardines into your eating plan.

The salad in the picture are Greek salad: When you want to eat light but still want a lot of protein and other Nutrients, this easy Nutritious and easy to prepare Greek salad is the answer for you. It’s always good to eat healthy.

Omega-3 fatty acids:

Omega-3 fatty acids help prevent heart disease due to their anti-inflammatory properties. Sardines are excellent sources of them. Omega-3 fatty acids also reduce the risk of blood clots and lower blood pressure. And they may help protect those who’ve had a heart attack in the past.

Vitamins: Sardines are excellent sources of vitamin B12. These vitamins help your Cardiovascular system and give you energy. In addition , these fish contain a healthy amount of Vitamin D. Along with B-12, D is necessary for good bone health throughout your life.

Calcium: Sardines are excellent sources of calcium that makes them a good choice for those who are lactose intolerant, allergic to dairy or need more calcium in their diet This can also be helpful during pregnancy if you need alternative from calcium for health of your baby.

Minerals: Along with calcium and lots of vitamins, Sardines contain a number of beneficial Minerals. These include niacin, Iron, potassium, Maganissum, Zinc and phosphorus.

Proteins: Sardines also have proteins, which is essential for you to build healthy bones and muscles. Protein also helps create antibodies that keep our immune systems strong, ass well it takes Nutrients and oxygen to all the parts of the body.

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