The Health Benefits of Canned Sardines: Nutritional Information, Heart Health, Diabetes Prevention, Bone Health, Brain Health, and Considerations

Any dietician will tell you that eating fish is good for your health. Even the canned one, especially since it’s very practical and a quick way to satisfy your hunger without having to cook it. But how healthy it really is, few have said clearly.

Canned sardines bring health benefits PHOTO Pexels

Here is the nutritional information for a 75 gram can of sardines:

Calories: 160

Carbohydrates: 0 g

Dietary fiber: 0g

Total sugar: 0 g

Added sugar: 0g

Protein: 18 g

Total fat: 8.5 g

Saturated fat: 1 g

Colesterol: 106 mg

Sodium: 230 mg

Vitamin B12: 6.7 mcg

Vitamin D: 3.6 mcg

Calcium: 286 mg

Fier: 2,19 mg

Omega-3 DHA: 382 mg

Omega-3 EPA: 355mg

Canned sardines are very rich in nutrients. Not only are they an excellent source of protein, vitamin B12, vitamin D and calcium (containing more than 20% of your daily value), but they are also a good source of iron (containing more than 10% of your daily value). In addition, canned sardines contain almost 100% of the recommended daily intake of omega-3 fatty acids, it shows Eating Well.

Health benefits of canned sardines

From cardiovascular health to cognitive health, canned sardines offer a host of benefits.

1. It helps with heart health

A recent review published in the journal Frontiers in Nutrition in April 2023 found that the omega-3 content of sardines provides important heart-protective benefits and that their consumption may be even more effective than dietary supplements. Although more research is needed, scientists have begun to explore the synergistic relationship between the omega-3s in canned sardines and how they interact with nutrients such as calcium, potassium, magnesium, iron, and zinc. When they work together, these nutrients can help lower inflammation and oxidative stress in the body, in turn promoting blood flow and potentially lowering the risk of cardiovascular disease.

2. Helps prevent type 2 diabetes

According to the US Centers for Disease Control and Prevention (CDC), about one in three US adults (96 million) have prediabetes. Research published in the journal Clinical Nutrition in 2021 explored the impact that eating sardines twice a week had on older adults diagnosed with prediabetes. In this randomized controlled clinical trial (which is the gold standard when it comes to trial design), scientists found that subjects who received sardines as part of their nutrition program had a significantly lower risk of developing diabetes of type 2 compared to those in the control group, that is, the group that received nutritional counseling but without sardines added to their diet. Participants who ate sardines also experienced an increase in HDL cholesterol (often referred to as “good” cholesterol) and a decrease in both triglyceride levels and blood pressure.

3. May help improve bone health

Canned sardines are packed with calcium and vitamin D, two nutrients that play a critical role in bone health. Research published in 2017 in the Journal of Osteoporosis suggested that inadequate intake of important macronutrients and micronutrients, such as calcium and vitamin D, may affect bone health and the time it takes older adults to heal bone fractures

4. May support brain health

Researchers found that people who supplemented with DHA and EPA (two types of omega-3) saw improvements in their blood biomarkers, which resulted in health benefits, regardless of age. Including more omega-3s also led to improved attention and visual processing in school-aged children and improved cognitive function in older adults.

Risks and considerations for canned sardines

According to Jenny Shea Rawn, registered dietitian, there is little or no risk in eating sardines unless you have a fish allergy, sensitivity, or have been advised by your doctor to limit your consumption. Manaker also notes that people with high blood pressure may be advised to monitor their sodium intake and should be careful about the brands of canned sardines they buy. While she doesn’t recommend avoiding this heart-healthy food, she suggests these people “read the nutrition label before enjoying canned sardines to choose the lowest-sodium option.”

It is also a good practice to be aware of the mercury content that is present in seafood (especially pregnant women). While canned sardines are a low-mercury fish choice, notes Manaker, eating more than four canned sardines per week could result in too much mercury exposure.

2023-07-29 13:31:59
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