Fish Oil Health Benefits: Sardines

Get yourself a cracker. We’re going to have some sardines today. And don’t tell me you don’t like them until you have heard me out.

There was once a time when I thought sardines were cat food masquerading as people food. I wouldn’t touch them let alone be in the same room as an open can of them.

Then one day I grew up. Yes, it happened all in one day. I decided I was old enough to give up my childish attitude about sardines. If I planned on running around with my great grandchildren, then I needed to take better care of myself.

My favorite way of eating them is to pop open a can and slap the little guys on a cracker. There’s no prep time, very little to clean up and one tin is actually one serving – no leftovers.

And the nutritional content is fabulous. For about 210 calories, the average tin of sardines provides 2 g – that’s 2,000 mg – of omega 3 fatty acids.

I have to admit that the omega 3s are the main reason why I eat them. My joints feel better, my brain is clearer and I definitely dream of swimming up stream when I eat sardines regularly.

But that’s not all. One tin of sardines also has around 16 grams of protein and about 25% of your daily intake of calcium (or about 250 mg). That’s like drinking two glasses of milk!

You also get 2% of your daily need for preformed vitamin A, which is great for your immune system, your eyes and helps prevent allergies. And, by the way, “pro-vitamin A” from carotenes is not enough for you. You must have “preformed” vitamin A in your diet also.

Sardines make for a great nutrient dense low calorie meal – just what the experts recommend.

When I’m feeling adventurous – or rather when I have time – I’ll mix the sardines with pesto, diced sundried tomatoes and some diced kalamata olives and put it on a cracker with a light sprinkling of gorgonzola cheese. Lightly toast them in the oven until the cheese starts to melt and, believe me, you’re in culinary heaven.

I hope I’ve whet your appetite for a tasty and nutritious addition to your healthy diet. Come on over sometime and we’ll eat sardines together. I’ll even provide the crackers.

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