Health Benefits of Sardines and Sample Recipe

Sardines, also known as pilchards, are viewed as one of the most popular fish eaten by man. They are prepared either by grilling, smoking, pickling, or canning. Its name was first used in English during the early 15th century and it is believed that they were abundant in the Mediterranean island of Sardinia.

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Sardines have a variety of uses; it can be used as bait for fishing and food for animals and man. The fish’s oil is also utilized in the production of linoleum, varnish, and paint. But as food, the following are the health benefits of sardines.



Sardines contain a lot of nutrients, which includes various vitamins and minerals. According to World’s Health Foods, sardines is richest in vitamin B12 or cobalamin at 338 percent daily value or DV. Cobalamin has beneficial role in the nervous system, which means improved impulse transmission, which is necessary for cognition and locomotion. In addition, cobalamin contributes to the formation of healthy red blood cells, a reason why it is linked to the management of anemia. Other nutrients found in sardines include selenium, phosphorus, calcium, iodine, copper, choline, vitamin B2, vitamin B3, vitamin D, omega-3 fatty acids, and protein.

Fish like sardines are also rich in vitamin D, which is known as the sunshine vitamin. As per Live Strong, this vitamin is produced in the skin when it is hit by the dun and it is used to fortify dairy products, as well as instant food like cereals and chips. Vitamin D is also needed for calcium absorption, making bones and teeth stronger. As per the publication, the Harvard School of Public Health revealed that the vitamin can also reduce the risk of developing a heart disease. It is added that an ounce of canned sardines provides nine percent of the recommended daily allowance.


Omega-3 as Anti-Inflammatory and Anti-Heart Disease

Sardines reduce inflammation, as well as the risk of developing a disease.According to Dr. Axe’s website, the fish contains omega-3 fatty acids, which amounts to about 50 percent of a person’s daily needs. These fatty acids have also proven their capacity in reducing unhealthy cholesterol levels and triglycerides, allowing it to boost the health of the cardiovascular system.

In addition to omega-3, sardines also have the fatty acids EPA and DHA, which are also known to decrease body inflammation. With this property, sardines can help in the management and prevention of various medical conditions, such as arthritis, heart diseases, and even cancer.



Sardines also contribute to a person’s vision. As per Life Hack, the fish can prevent age-related macular degeneration or AMD, a condition that usually affects adults more than 50 years old and it eventually leads to loss of vision. According to the publication, studies found that consuming fish like sardines leads to decreased chances of having visual disorders like AMD.  .


Sample Recipe

In general, sardines are easy to prepare just like in Sardines with Sun-Dried Tomato and Capers. As per All Recipes, the ingredients include a can of sardines packed in olive oil, half lemon, half teaspoon dried oregano, half teaspoon dried thyme, two garlic cloves, a tablespoon of capers, two tablespoon of sun-dried tomatoes, salt and pepper.

To prepare, the sardines are placed on a small plate and the lemon is squeezed over the sardines. Then, it is seasoned with thyme, oregano, salt, and pepper. Finally, the sun-dried tomatoes, garlic, and capers are scattered over the mixture.

Overall, sardines are healthy food choices for man, as it is packed with various nutrients, helps reduce inflammation, and prevents blindness from age-related macular degeneration. Thus, its inclusion to weekly menu plans will add variety to the nutrients provided to an individual or to the entire family.

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