Sardines - Stinky Fish or a Nutrition Bomb?

We all know that eating fish is good but we often forget about one nutritious little fish, the sardine with its strong smell and taste. Is there anything good with eating sardines or do they just smell?

What are sardines?
Sardines, or pilchards, are several types of small, oily fish related to herrings, family Clupeidae. Sardines were named after the Mediterranean island of Sardinia, where they once lived in abundance. (Wikipedia)

Health Benefits of eating fish (major ones)?
First of all it's known that fish have accumulated toxins, such as mercury, dioxane and PCB. But because of the small size of the sardine it is less likely to have accumulated these toxins.
Like a lot of fish, saridines are high in omega-3 fatty acids, which adds up to the nutritional value of the fish. The omega-3 fatty acids help in reducing the triglyceride levels and play a major role in preventing several dangerous heart rhythm abnormalities and other cardiovascular diseases.
Sardines are also a very good source of vitamin D, which is beneficial for the body and also helps in treating and curbing certain diseases. Vit D is needed for formation of bone in young and keeps the bone strong in elder. Insufficiency can result in rickets in children and osteomalacia in adults. Together with with calcium it helps to protect older adults from osteoporosis. Vitamin D also modulates neuromuscular function and reduces inflammation. The sardine also contains a very good source of phosphorus, a mineral that is important for strengthening the bone matrix.

Sardines are a very good source of vitamin B12 as well, which promotes cardiovascular wellbeing, since it keeps the levels of homocysteine in balance, which can otherwise damage artery walls, with elevated levels being a risk factor for atherosclerosis.
Sardines contain almost zero carbohydrates but a very high protein content which helps in promoting satiety and the zero carbohydrate helps the body to keep the sugar levels stable. Apart from controlling the calorie intake and providing the body with various minerals, sardine can even enhance your weight-loss efforts, by accelerating the metabolic rate in your body and increasing the fat burning capacity of your body. Sardines consumed along with a healthy exercise routine helps in burning more calories than you actually consume.
Sardines also contain coenzyme Q 10, which is an antioxidant that helps in enhancing the physical energy of a person and also improves the cardiovascular health. Coenzyme is beneficial for people suffering from hypertension and heart abnormalities. Sardines are also an excellent source of tryptophan, which is an essential amino acid.

Nutritional Value Of Sardines(100g)

 

Nutrients	Amount
Basic Components
Protein	20.9 g
Water	66.7 g
Ash	1.9 g
Calories
Total Calories	186
Calories From Carbohydrate	2.6
Calories From Fat	94.4
Carbohydrates
Total Carbohydrate	0.7 g
Dietary Fiber	0.1 g
Sugars	0.4 g
Fats & Fatty Acids
Total Fat	10.5 g
Saturated Fat	2.7 g
Monounsaturated Fat	4.8 g
Polyunsaturated Fat	2.1 g
Total Omega-3 Fatty Acids	1693 mg
Total Omega-6 Fatty Acids	123 mg
Vitamins
Vitamin A	143 IU
Vitamin C	1.0 mg
Vitamin D	480 IU
Vitamin E (Alpha Tocopherol)	1.4 mg
Vitamin K	0.4 mcg
Riboflavin	0.2 mg
Niacin	4.2 mg
Vitamin B6	0.1 mg
Folate	24.0 mcg
Vitamin B12	9 mcg
Pantothenic Acid	0.7 mg
Choline	85 mg
Minerals
Calcium	240 mg
Iron	2.3 mg
Magnesium	34.0 mg
Phosphorus	366 mg
Potassium	341 mg
Sodium	414 mg
Zinc	1.4 mg
Copper	0.3 mg
Manganese	0.2 mg
Selenium	40.6 mcg

So why not give them a try?

Posted in: Mens Health,Nutrition,Weight Loss,Womens Health