The Health Benefits Of Sardines – Source of Vitamin B12
Sardines are a fantastic superfood, which contains several nutrients that help to support optimal health. When people think of superfoods, they tend to limit their choices to plants only, but many animal foods are excellent sources of very dense nutrients to get from the diet. Some of these include Vitamin D, Vitamin B12, Selenium, and bio-available Calcium, this why we entitled this topic the Health Benefits Of Sardines.
Another benefit to sardines is that they are also low in cost and convenient, being that they can be consumed straight from the can.
The Health Benefits Of Sardines
Sardines are a fantastic source of a very bio-available form of calcium, most of which is located in the skin and the small bones. One can of sardines provides around 35% of the RDA for calcium, which makes it an excellent food to help support bone health and to get enough calcium in the diet.
Rare Food Source Of Vitamin D
Sardines, like other oily fish, are a rare dietary source of Vitamin D3; one can provide nearly 50% of the recommended daily allowance. Studies are still showing that Vitamin D is a common deficiency regardless of diet, although strict vegetarian diets have been shown to be lower in Vitamin D.
Vitamin D is an essential nutrient and plays a role in bone health, immune system modulation, mood, cardiovascular disease prevention, and much more. Again much of the Vitamin D is concentrated in the skin of oily fish, so they are best consumed with the skin included.
Packed With Anti-Inflammatory Omega-3 Fatty Acids
Sardines are one of the richest sources of the omega-3 fatty acids EPA and DHA, which have been proven to support cardiovascular health in several ways, including lowering cholesterol and triglycerides levels. It is much healthier to get omega-3 fats from balanced food sources rather than fish oil supplements, which are often rancid.
Vegetarian and vegan diets have commonly found in studies to be low in pre-formed fatty acids such as EPA/DHA. Consuming sardines a few times a week will eliminate your need to supplement with omega-3s and vitamin D in most cases.
Omega-3 fatty acids aren’t the only nutrient in sardines found to support cardiovascular health. Sardines are absolutely packed with Vitamin B12, and one can provide over 100% of the RDA for this hard to get nutrients.
One important role of Vitamin B12 is to regulate homocysteine metabolism by keeping levels of this non-protein amino acid in balance. Elevated levels of homocysteine have been proven to be a risk factor in the development of the cardiovascular disease.
Vitamin B12 is involved in a number of other functions such as bone, brain, nervous system health, energy production, and blood formation.
Sardines are also a great source of a bio-available form of selenium that is very well utilized by the body. One can help to provide around 70% of this essential mineral for health.
Selenium is a trace element that plays a role in the proper functioning of the thyroid gland, is a co-factor in antioxidant enzymes such as glutathione peroxidases, which help to prevent cell damage and much more. Research is still showing that selenium is a common mineral deficiency regardless of diet.
Protein Rich Food & No Carbs
Sardines are packed with complete protein and contain a great balance of amino acids. One can of sardines contains around 23g of protein, which can help to boost levels for the day significantly.
Sardines also contain no carbohydrates or sugar, which makes them a great food choice for those looking to balance blood sugar levels.
All seafood is prone to some toxic metal contamination, and sardines have routinely tested to be low in heavy metals such as mercury and other toxins. There are some reasons for this, and sardines are smaller than most other fish, which means they are less prone to picking up metals like mercury.
Sardines being low in the food chain also feed solely off plankton and therefore don’t encounter heavy metals from consuming larger fish in their diet.
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