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Sardines are a type of fish in the herring family that are often canned in oil or tomato sauce. They contain vitamin D, calcium, and omega fatty acids, which provide health benefits such as improved cardiovascular health, a stronger immune system, and healthy bones. Sardines are also low in mercury, making them safe for pregnant women to consume up to twice a week.
The name sardine can apply to any of several fish in the herring family. Growing up to 12 inches (30.48 cm) long, these fish are often canned in oil or tomato sauce for human consumption and contain necessary nutrients such as vitamin D, calcium, and omega fatty acids. Sardine health benefits of these ingredients include improved cardiovascular health, a stronger immune system, and healthy bones.
One of the most important health benefits of sardines is a healthier cardiovascular system. Sardines are rich in omega-3 fatty acids, which help lower blood triglycerides. Low triglyceride levels correspond to a decreased risk of blood clots and plaque buildup in the arteries. Serving whole wheat pasta with sardines instead of white pasta provides more soluble fiber, which can lower low-density lipoprotein (LDL) cholesterol, often called bad cholesterol. Excessive amounts of LDL in the blood can lead to blood clots which in turn can cause heart disease or stroke.
The presence of vitamin D means that another of the health benefits of sardines is a stronger immune system. This vitamin activates the T cells of the immune system to fight infections. Vitamin D deficiency can cause these cells to lie dormant, making the body more susceptible to viruses and bacteria.
Vitamin D also works in conjunction with calcium to add stronger bones; This is another of the health benefits of sardines. Calcium is necessary for strong bones and can prevent bone loss due to osteoporosis. However, the body cannot properly absorb calcium without an adequate supply of vitamin D. A 3-ounce (85.05 g) serving of sardines contains 324 mg of calcium, which is found in the soft bones of whole fish, and up to 213 IU of vitamin D, depending on the type of sardines and the canning method used.
Almost anyone can benefit from the nutritional value of sardines. One of the facts about fish that is commonly presented to pregnant women is that certain species should be limited or avoided due to the potential harm their mercury content can cause to the developing fetus. The mercury content of sardines is among the lowest of any fish, which means that pregnant women can enjoy sardines up to twice a week. Each serving can be up to 6 ounces (170.10 g) in size. The growing fetus will benefit from the omega-3 fatty acids, calcium, and vitamin D present in sardines without the risk posed by mercury.
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