Do you know Sardines have been a part of Mediterranean, Portuguese, Phillippines, and Indian meals since the early 19th century? In fact, canned sardines have been in business since 1810. Though there are numerous myths associated with canned sardines health benefits – with time and consumer testimonials, they can well be negated.
You dont seem to be quite convinced. Well, since you have already clicked on this page – how about taking a couple of minutes and reading up the walkthrough? Maybe, if not all – but some misunderstanding regarding the sardines will be negated. Read on –
Myths associated with canned sardines’ health benefits –
Do you know how sardines are canned? Well, they are cooked (deep-fried in olive or soybean oil) and then packed into the cans – which have a brine solution to keep them fresh). After sealing the cans, a process called retort cooking occurs, which kills all the bacteria – specifically those causing botulism.
The packing process includes – soybean, sunflower, or at times olive oil – or salt with chili, tomato, and mustard sauces. Clearly, the whole idea that canned fish is unhealthy – is farcical.
There are also other myths associated with canned sardines. They are – the canned fish do not have the same quality per se as that of fresh fish since their vitamin and mineral content gets reduced. Also, because they remain canned – the product becomes toxic in nature and hence can harm you more than it can help.
For all those who are firm believers of these versions – all that can be said is – none of these hold true. The canned sardines health benefits are no less than the fresh ones. In fact, most of the American food shows and magazines very heartily call out canned sardines’ as superfoods!
Well, in case you have lost out on some information – why not scroll down and recheck the myriad health benefits of this fish – even in its canned version?
The health benefits of canned sardines
Do you know it is one of the biggest sources of protein/ vitamin and minerals?
From protein to niacin to B12 to a range of minerals such as – phosphorus, zinc, potassium, and magnesium – sardines are a storehouse of nutrition. It is courtesy of these contents that it reduces the chances of cancer (under study) and specifically macular degeneration (vouched by the International Journal of Clinical Medicine). Apart from that – its anti-inflammatory and anti-oxidant properties are vouched for by multiple health institutes as well as medical professionals.
Do you know it is very important for the health of your bone?
What are the most important nutrients for your bone health? vitamin D3 + K2, Vitamin D, Calcium, Selenium, Magnesium, Omega 3. Sardines has it all – albeit even the canned ones!! So, when you are looking out for sardines health benefits – keep this one in mind.
Omega 3 fatty acids have anti-inflammatory qualities. While the selenium content in the human body helps manage thyroid levels. Vitamin D and B12 are universally required for the benefit of your bones, while calcium enhances the benefit of those who are lactose intolerant and requires them for bone development. For all those who specifically have a family history of arthritis and osteoporosis – sardines are the best source.
Did you know it prevents blood clots and manages blood sugar levels in the body?
As one of the sardines health benefits – one can also state that Omega 3 fatty acids enhance the breakdown of arterial plaque, which is the main issue behind blood clotting in arteries. This further causes high blood pressure and then enhances the rate of heart attacks.
Also, it has proven to reduce insulin resistance – which further helps in managing blood sugar levels in the body and relaxes the chances of a diabetic attack. This study was conducted by the International Journal of Molecular Medicine and the details are available online. So canned or not – they are useful!
Are you aware that it safeguards both the brain and the heart?
Multiple studies have shown that omega-3 fatty acids are required for brain development and the health of the heart. The Department of Nutrition, University of Minnesota, has clearly put up reviews – that state Omega – 3 fatty acids such as DHA or EPA specifically target the bad LDL cholesterol of the body, thereby reducing its effects.
Another independent study from Lutheran University, Texas, shows that the lack of presence of Omega -3 fatty acid components in pregnant women has affected fetal brain development.
Do you know that they are low in mercury versus other fishes?
Why just mercury? Compared to any other fish that you pick – sardines are low in toxins. If one chooses either swordfish or tuna – both of them contain high levels of metal toxins that can harm the human body. While in sardines – the level of mercury is minimal.
#In times of environmental concern and sustainable fishing – this is one fish that supports the concern. Being placed at the lowest layers of the food chain, this fish primarily feeds on planktons only.
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What to check before buying?
Before you buy the canned sardine, check whether it is fried in soybean or olive oil. Choose the one in olive oil (it just tastes better than the soybean version). If you are looking to reduce your fat content – the one packed in water is the best!
Also, be very careful while checking the expiration date. At times, there can be a misprint or even missed out dates. Confirm it with the retailer in case of any problem.
# How do you enjoy your sardines? Grilled or pan-fried? Surely heard of the Mediterranean garlic and herb sardine recipe. Try that out. You will relish its taste
# Sardine sandwiches or salads – with a dash of either mayonnaise or mustard is a great way to relish your taste buds. Garnish with some cilantro, lime, and pepper – you will love the taste like no other!
# Do you have zucchini noodles, crackers, or pasta in your hand? Garnish with some sardine crumbs and relish the taste.
Do you now have a better idea regarding the canned sardines health benefits? With that supposedly, your concern regarding the canned fish’s benefits also got resolved. Well, hopefully, now you will be able to consume this fish in a better manner – either with the recipes given or as you like it. In case you find someone else who has the same query – do forward this article to them.
