Fish Oil Health Benefits: Sardines
Posted by Michael Byrd on Dec 25 2006 | Tagged as: Fish Oil Health Benefits
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.
on 06 Jan 2009 at 9:42 am 1 Mark Winchester said …
I say w/out reservation that daily intake of sardines is easily THE best thing I’ve ever done to better my overall health, specifically my cardiovascular system. As an interesting side note the eskimos (Inuits) referenced above also get more vitamin C through fish than you can w/ an equal amt. of oranges.