Eating fish is a fundamental part of our nutritional intake. Fish offer important nutrients for the formation of tissues and for the development of physiological reactions that take place in our body. Today we will therefore talk about the most important benefits of sardines so that you can include this food in your diet.
The three main benefits of sardines
Before we begin, we will repeat the important fact that sardines are a cold-water fish. One of the most important properties of these foods is their high lipid content, so they have a higher energy value compared to other less fatty varieties, such as lysing.
We really recommend consuming sardines. They are part of the Mediterranean diet and the Atlantic diet, two of the diets most recommended by nutritionists. Here are the three most important benefits.
1. Muscle health
Sardines contain a significant amount of proteins with a high biological value. This means that they have all the essential amino acids and are highly digestible.
According to a study published in the journal Nutrition Research, proteins are essential when trying to avoid the progression of diseases with muscle atrophy.
We therefore recommend consuming at least 1.2 grams of protein per kilogram of body weight every day in sedentary adults. This will reduce the risk of losing lean muscle mass, which is associated with poorer health.
However, proteins are not the only element in sardines that are able to improve muscle function; they also contain omega-3 fatty acids. This nutrient has been shown to preserve the health of the lean tissue, which prevents the appearance of dysfunctions and catabolism.
Benefits of sardines for bone density
Osteoporosis is one of the most common pathologies in women who have overcome menopause. This disease causes a gradual reduction in bone density, which increases the risk of fractures and worsens the quality of life.
To prevent the development of this disease, it is important to have a regular intake of calcium. The good news is that sardines (especially bones) contain large amounts of this micronutrient. According to a study published in the journal Maturitas , regular intake of calcium can reduce the incidence of osteoporosis in adult women.
We therefore strongly recommend that you regularly include sardines in your diet. However, when eating them, make sure you eat the small bones as well. Only the central bone should be discarded as it may cause suffocation due to its size.
3. They improve cardiovascular health
We have already mentioned that sardines contain unsaturated fatty acids. Nutritionists have shown a clear link between the intake of these lipids and a reduction in the risk of developing cardiovascular disease. For this reason, we recommend that you include oily fish in your meals at least twice a week.
The fat content of our diet is also related to a reduction in blood pressure, which is important for patients with basic hypertension. This is also the case with those who are prone to vascular diseases.
In addition to this, sardines have a strong competitive advantage over other larger fatty fish as they barely contain heavy metals in the composition. There is therefore no convincing reason to limit intake or exclude them from the diet of sensitive patients, such as pregnant women.
Include the benefits of sardines in your diet
As you have seen, sardines are a great benefit to our health due to their incredible nutritional content. They should be part of our diet regularly. They are also so small that the risk of a large intake of heavy metals is minimal.
If you suffer from cardiovascular problems or want to reduce the risk of developing bone pathologies, we recommend increasing your intake. In addition, intake is fundamental in the case of athletes as it helps maintain bone mass and function.
Finally, we would like to point out that you should be careful about how you prepare sardines. It is important not to fry them since exposing the lipids to high temperatures increases the likelihood of producing trans fats, which are harmful to our health.
It is always best to cook them at low temperatures, in the oven or on the grill. They can also be purchased canned.