Health benefits of eating sardines - The amazing fish
Sardines are named after Sardinia, the Italian island where large
schools of these fish were once found. While sardines are delightful enjoyed
fresh, they are most commonly found canned, since they are so perishable. With
growing concern over the health of the seas, people are turning to sardines
since they are at the bottom of the aquatic food chain, feeding solely on
plankton, and therefore do not concentrate heavy metals, such as mercury, and
contaminants as do some other fish.
While there are six different types of species of sardines belong to the Clupeidae family, more than 20 varieties of fish
are sold as sardines throughout the world. What these fish share in common is
that they are small, saltwater, oily-rich, silvery fish that are soft-boned. Sardines actually refer to a small
herring, and adult sardines are known as pilchards, a name that is commonly
used in other parts of the world. Sardines are abundant in the seas of the
Atlantic, Pacific
Benefits vary from a healthy heart to a fat burning stimulant. Sardines
health facts clearly state that including sardines in your diet can positively
affect health due to its high nutritional value.
Nutrition
Sardines are loaded with nutrients such as vitamins and minerals that
are vital for overall well-being. Besides being an important protein source,
sardines contain a high amount of other nutritional elements given below:
Omega 3 Essential Fatty Acids: These nutrients play a crucial role in protecting
the heart from various diseases. These unsaturated fatty acids help to increase
good cholesterol, lower high blood pressure, as well as prevent formation of
blood clots, which has been often linked to heart attacks. Omega 3 essential
fatty acids help to improve skin texture and prevents wrinkle formation,
thereby keeping the beauty of the skin intact for years to come.
If you are looking for excellent sources of omega 3 essential fatty
acids, then what better than sardines. This can be gauged from the fact that a
serving of sardines delivers anywhere between 1 and 1.7 grams of omega 3 acids.
Animal studies suggest that omega 3 acids can play a key role to stop colon
cancer from progressing further. Also, women having foods high in omega 3
essential fatty acids substantially reduce their risk of getting breast cancer.
Some studies also indicate that omega 3 acids obtained from fish like sardines
may be useful to prevent prostate cancer. On the whole, eating sardines may
work to keep cancer growth at bay.
Omega 3 acids display anti-inflammatory properties, so eating sardines
may protect you from inflammatory conditions like arthritis (inflammation of
the joints). Thus, following a sardines diet would contribute to keep the
joints healthy.
Omega 3 essential fatty acids are present in substantial amounts in the
brain. Adequate concentration of omega 3 acids is essential to maintain memory
function, boost concentration and overall performance. As sardines are high in
omega 3 acids, their consumption can certainly assist to optimize brain
function.
Vitamins and Minerals in Sardines
In addition to various health benefits, sardines
are also packed with:
Vitamin B12: One of the b vitamins and also known as cobalamin,
vitamin B12 is important in the normal functioning of the brain, nervous system
and blood formation. It also plays a role in the metabolism of cells and
affects DNA synthesis and regulation.
Selenium: Known as an effective antioxidant, selenium can help in
the prevention of cancer by repairing free radicals in the body. It also helps
maintain normal thyroid functions and the immune system.
Vitamin D: Vitamin D is a vital nutrient that helps absorption of calcium
a mineral crucial in the formation, growth, and strengthening of the bones. It
also protects the immune system and has anti-inflammatory properties linked to
the prevention of cancer.
Phosphorus: Phosphorus not only helps synthesize protein for the maintenance
of cells and tissues, it also plays a role in the formation of bones and teeth.
Calcium: Often associated with milk, calcium is known to strengthen and
build strong bones and teeth.
Vitamin B3: Also known as niacin, vitamin B3 is
vital in the skin, digestive and nervous system. Research has shown it may help
prevent Alzheimer's disease, help convert food to energy and promote skin
repair.
Vitamin B2: One of the b vitamins and also known as riboflavin, vitamin B2 helps
metabolize fats, carbohydrates and proteins, and can affect DNA synthesis,
regulation and energy production.
Amino Acids: Our body needs essential amino acids to carry its day-to-day
functions normally. Sardines are rich in amino acids that help support joint
cartilage, create collagen, regulate insulin and help the digestive tract. Some
of such amino acids include tryptophan, lysine, tyrosine and methionine.
Interesting Health Facts about Sardines
·
Sardines are
relatively low on the food chain, so they tend to have lower levels of
contaminants in relation to other fish.
·
A can of
sardines may have as much calcium as two glasses of milk.
·
Sardines are
often canned because they are highly perishable.
·
Along with
the popular salmon, sardines are also an excellent source of omega 3 fatty
acids.
Weight Control
An added advantage of sardines is that they are low in calories, which
means, they can be always included in a weight control diet. Intake of sardines
can help to increase consumption of omega 3 fatty acids which boosts metabolic
rate, necessary for weight loss. Carb-conscious dieters wanting to reduce
weight, will definitely benefit from sardines diet.
Healthy fats can benefit the body in several ways,
including:
· Cancer
prevention: Studies
have suggested that intake of the omega 3 fats
may slow tumor growth and improve the quality of life in cancer patients. Doctors may also suggest
a diet high in the omega 3 fats as part of a preventative measure against
cancer.
· Strengthening
the cardiovascular system: Fatty fish high in healthy fats have been linked
to decreased risk of cardiovascular problems. Since it decreases blood
cholesterol level, it also prevents heart attacks, strokes and
high blood pressure.
· Protecting
the brain and nervous system: Omega 3 fatty acid is vital in supporting the
brain and neurological systems, as much of it is found in the fats of the human
brain. Studies have also shown that it can also decrease the risk of depression and
slows the progression of schizophrenia in
children.
Considerations
As with all fish, sardines may be contaminated with mercury, to some
extent. However, sardines are among those fish that typically contain the
lowest amounts of mercury.
Posted by Doshti Health Care
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