7 Proven Health Benefits of Sardines

Health Benefits of Sardines


Surprisingly sardines do not rank first in the list of “best tasting foods” but this does not mean that you should not include sardines in your regular meal plans. In fact, there is evidence showing that sardines are significantly beneficial for your health. Due to essential nutritional value, sardines confer huge health benefits ranging from preventing heart diseases, certain types of cancers, to age-related muscular degeneration. It also helps in bone health promotion, immune system construction, and insulin resistance reduction. The valuable nutrients detected in sardines take responsibility for their potential health benefits. 

Sardines Nutrition Facts


Sardines have immense health benefits as it contains energy, lipid or fat, protein, calcium, phosphorous, iron, magnesium, zinc, potassium, and sodium. Vitamins found in sardines include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, A, D, E, and vitamin K. In addition, the fatty acids in sardines consist of total saturated fats, monounsaturated fats, and polyunsaturated fats, as well as cholesterol. These fatty acids, vitamins, and trace mineral elements aid in the prevention of many diseases and promotion of your overall health status. Here are surprising health benefits of sardines that should be taken into consideration.

1. Sardines Removes Inflammation


Sardines are a potential source of EPA and DHA, which helps to reduce inflammation. Since Inflammation is one of the leading causes of most diseases, adding sardines to your diet can prevent and treat many health conditions. You can add a little amount of turmeric when preparing your own sardines.

2. Sardines for Bone Health


Apart from the vitamins mentioned earlier, sardines are an excellent source of calcium as well. Calcium is beneficial since 99% of the body’s calcium is stored in your bones and teeth. In fact, only 2 oz. of sardines can pack 217 mg of calcium.

3. Sardines Promotes a Healthy Immune System


Eating sardines can support the building of your immune system. Researchers have pointed out that fish oil made from sardines can greatly promote the immune system by raising the count of immune cells.

4. Sardines Promote Weight Loss


One of the effective health benefits of sardines is ruining your appetite since it can prevent food cravings and unnecessary snacking. Also, thanks to high protein and high-fat content that makes you feel full longer, sardines helps promote your weight loss.

5. Sardines Restores Healthy Skin


In order to acquire and retain healthy and glowing skin, sardines are the best solution. Because of the essential fats found in sardines which play a vital role at the cellular level in skin cells. Sardines reduce skin inflammation and make the skin healthier and more beautiful.

6. Sardines Contains Anti-Cancer Properties


Studies related to cancer reported that that consumption of calcium and vitamin D is very useful in preventing certain types of cancers, like colorectal cancer. Furthermore, sardines are one of the great sources of calcium and vitamin D.

7. Sardines Reduces Insulin Resistance


You may probably know that insulin resistance becomes one of the main elements to look for in diabetes. Sardines can be an effective home remedy for diabetes. In cases where the insulin resistance is still remaining, the insulin formed in the body is utilized less efficiently. This means that more glucose in the blood can be stored than it used to. Some studies have shown that consuming sardines can help reduce insulin resistance.


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