Whether you are in a sushi restaurant, steakhouse or buffet, it would be difficult to find a menu that does not offer some type of salmon dish. After all, we spend around 600 million euros every year on the delicious pink fish. But despite the country’s high demand for salmon, there is a different fish that dietitians want you to stock up on: sardines.
This little fish has great health benefits, rivaling its more popular pink pair.
Why are sardines so good for you?
They are a great source of Omega-3
In addition to its delicious taste, people love salmon for the Omega-3 fatty acids EPA and DHA, also known as unsaturated fats that are linked to lower inflammation, lower triglyceride levels, and a healthy heart.
However, sardines are another great and underrated source of these fatty acids. In one package we can find 64 percent of the adequate intake of Omega-3 per day.
Sardines are very rich in vitamin B12
Sardines are also extremely rich in vitamin B12. A single can provides about 555 percent of your RDA.
Although it may not be as commonly recognized as, for example, vitamin C, vitamin B12 plays an important role in maintaining the body’s nerve function and the formation of red blood cells. It also helps your body break down and absorb protein and fat.
Their spines contain calcium
There is a lot of calcium in sardine bones. Believe it or not, sardine bones are completely edible, which is why this fish is such a potent source of calcium.
One can of sardines contains about 44 percent of your recommended daily value for calcium, while the same-size serving of salmon provides only 1 percent of the DV, since you can’t eat salmon bones.
They have little mercury
You’ve probably heard of mercury, but you may not know exactly what it is or what it means for your health. Simply put, mercury is a poisonous compound that is embedded in the fish food chain and accumulates in concentration the higher you move up the chain.
Sardines are generally lower in mercury than salmon, which is a great reason to swap some of your salmon for this alternative. Sardines actually contain some of the lowest levels of mercury at around 0.013 parts per million of mercury. For comparison, salmon is around 0.022 ppm.
Experts recommend consuming no more than 0.46 ppm of mercury per week. So that makes it safe to eat around 32 cans of sardines before accumulating mercury toxicity in your body. And that’s a lot of sardines.
Sardines are inexpensive and durable
One of the best things is that they are cheaper than salmon. On the other hand, two salmon fillets tend to cost more than € 10.
Plus, canned sardines are stable, which means you can store them without having to eat them all right away. However, when buying sardines, consider the sodium and oil content.
Some sardines are packed in water, while others include sauces that may provide more sodium than you think. In either case, you should read food labels carefully to check for sodium content.
They are loaded with protein
Fish is packed with protein and sardines are no exception. One can is almost 23 grams, so you can count on this little fish to help you meet your daily protein needs.
