Nutritional properties of SardineEnergy : None Kcal / 100g
Category : Proteins & Meats
Group : Fish and Seafood
Composition And Nutritional Value :Sardines are small, oily fish that are packed with essential nutrients. They are an excellent source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Sardines are particularly renowned for their omega-3 content, which includes EPA and DHA, essential fats that promote heart and brain health. In addition to omega-3s, sardines are rich in vitamin D, which helps regulate calcium absorption and supports bone health. They also provide significant amounts of vitamin B12, which is crucial for nerve function and the production of red blood cells. Sardines are a good source of selenium, an antioxidant that helps protect cells from oxidative stress, as well as calcium, phosphorus, and iodine, all of which are important for bone and thyroid health.
Health Benefits : Heart Health: Sardines are one of the best sources of omega-3 fatty acids, which help reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing the formation of arterial plaque. Regular consumption of sardines can support overall cardiovascular health.
Anti-Inflammatory: The omega-3s in sardines help reduce inflammation throughout the body, which can benefit individuals with chronic inflammatory conditions such as arthritis, lupus, and inflammatory bowel disease.
Brain and Cognitive Health: Omega-3 fatty acids, particularly DHA, are vital for brain function. Regular consumption of sardines can help improve cognitive function, enhance memory, and may lower the risk of age-related cognitive decline and mental health disorders.
Bone Health: Sardines are an excellent source of vitamin D and calcium, which work together to strengthen bones and teeth. These nutrients help prevent bone-related diseases such as osteoporosis and support proper bone growth and development.
Supports Thyroid Function: The iodine in sardines is important for thyroid health, helping to regulate metabolism, energy levels, and growth.
Rich in Antioxidants: Selenium, an antioxidant found in sardines, helps neutralize free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases like cancer.
Culinary Uses : Heart Health: Sardines are one of the best sources of omega-3 fatty acids, which help reduce the risk of heart disease by lowering triglyceride levels, reducing blood pressure, and preventing the formation of arterial plaque. Regular consumption of sardines can support overall cardiovascular health.
Anti-Inflammatory: The omega-3s in sardines help reduce inflammation throughout the body, which can benefit individuals with chronic inflammatory conditions such as arthritis, lupus, and inflammatory bowel disease.
Brain and Cognitive Health: Omega-3 fatty acids, particularly DHA, are vital for brain function. Regular consumption of sardines can help improve cognitive function, enhance memory, and may lower the risk of age-related cognitive decline and mental health disorders.
Bone Health: Sardines are an excellent source of vitamin D and calcium, which work together to strengthen bones and teeth. These nutrients help prevent bone-related diseases such as osteoporosis and support proper bone growth and development.
Supports Thyroid Function: The iodine in sardines is important for thyroid health, helping to regulate metabolism, energy levels, and growth.
Rich in Antioxidants: Selenium, an antioxidant found in sardines, helps neutralize free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases like cancer.
Types : European Sardine (Sardina pilchardus): The most common species of sardine, found in the Mediterranean Sea and the eastern Atlantic Ocean. European sardines are typically canned or grilled and are the species most often used in Mediterranean dishes.
Pacific Sardine (Sardinops sagax): This species is found in the Pacific Ocean, particularly along the coasts of North America. Pacific sardines are also commonly canned and are used in a variety of recipes, including salads and sandwiches.
Asian Sardine (Sardinella spp.): A smaller variety of sardine found in the Indian and Pacific Oceans. These sardines are often used in traditional Asian dishes and are available fresh, salted, or dried.
Shopping And Storage Tips : Shopping: When buying fresh sardines, look for fish that have bright, clear eyes, shiny scales, and firm flesh. They should have a fresh, ocean-like scent with no unpleasant odor. Canned sardines should be in well-sealed cans with no dents, rust, or leaks. If possible, choose sardines that are packed in olive oil for better flavor and nutritional benefits.
Storage: Fresh sardines should be stored in the refrigerator at 40°F (4°C) or lower and cooked within a day or two of purchase. To extend their shelf life, sardines can be frozen, but be sure to wrap them tightly in plastic wrap or aluminum foil to prevent freezer burn. Canned sardines can be stored in a cool, dry place for several months, but once opened, they should be transferred to an airtight container and refrigerated for no more than 2-3 days.
What can you make with Sardine?
Grilled sardines
Mediterranean Sardine Pizza
Pasta con le Sarde
Find the perfect meal tailored to your dietary needs and preferences.
