Diet gun

Sardines are small, oily fish that belong to the same family as herring and anchovy.

They can be purchased fresh, frozen or canned.

Sardines are an excellent addition to a balanced diet, as they are low in saturated fat and calories, but high in protein. They also contain a variety of vitamins and minerals.

The top 5 health benefits of sardines are as follows:

1. Protects the heart

Sardines are a good source of omega-3 fatty acids, an essential fatty acid that the body must obtain from food as it cannot produce it on its own.

Omega-3 fatty acids are naturally anti-inflammatory and protect the heart as they have been found to have a beneficial effect against atherosclerosis, blood pressure and thrombosis.

2. Maintain and increase muscle mass

Thanks to their high protein content (24.6 gr/100 gr), sardines contribute to a balanced diet in maintaining and increasing muscle mass, provided that adequate sports activity is also carried out in adults.

3. Support good mental health

In addition to protecting the heart, omega-3 fatty acids also help support good mental health by helping with conditions such as anxiety and depression by increasing chemicals such as serotonin in the brain.

4. Form red blood cells

The vitamin B12 contained in sardines plays an important role in the production of red blood cells, which in turn help transport oxygen throughout the body.

They contain 8.9 μg of vitamin B12 per 100 grams with a recommended daily allowance (RDA) for adults of 2.4 μg per day (2.6 μg for pregnant women and 2.8 μg for breastfeeding women).

5. Support bone health

Sardines are a good source of calcium (382 mg per 100 grams with a recommended daily allowance of 1000 to 1300 mg/day).

Calcium plays a vital role in bone health and sardines can be an excellent addition to the diet, especially if dairy products are not consumed.