admin | Food & Beverages | 03 Oct 2019 12:30:38


Sardines or pilchards are small oily fish which are rich in nutrients. They are an excellent source of omega-3 fatty acids, natural goodness and essential minerals. Fresh sardines are often grilled, deep fried, pickled or smoked. They are commonly served in cans. Sardines are widely consumed by humans and as forage fish by larger fish, seabirds and marine mammals.


Sardines have been in abundance in the Atlantic, Pacific and Mediterranean seas for centuries. They were named after an island in Italy because of the fish abundance that could be found there. Sardines feed only on plankton; hence they don’t contain high levels of mercury.

Napoleon Bonaparte started canning them to feed his people. While they enjoyed fresh, they are highly perishable. Thus, the reason why they’re most commonly found canned.

Sardines, however, tend to have a negative stature in the United States. However, after you know the nutritional benefits, you may be running out to get some for a feed.

Dense with Nutrients

Cold-water oily fish are silver scaled and dense with nutrients. One serving of sardine may have as much as 17 grams of protein. It will provide 50 percent of your recommended daily calcium intake for only 90 to 150 calories.

Sardines are an excellent source of vitamin B-12 which helps your heart health. It also gives you energy and contain healthy amount of vitamin D. Together with vitamin B-12, D is necessary for good bone health throughout your life. Sardines are also a good source of copper, potassium, iron and vitamin E. They can be beneficial in the prevention of a number of health conditions. They’re known to help prevent heart disease as well as some cancers.

Selenium is a trace mineral that helps regulate metabolism. It is also important for DNA production and thyroid gland function. Each can of sardines provides a good source of four minerals essential for improving and maintaining bone density.

Sardine Taste

Like mackerel, sardine is a versatile food and the flesh is dense, rich and oily. When cooked properly, flesh may begin to flake, and the flesh will be tender and not very fish. Keeping it simple you can eat sardines plain, on toast or in a salad. They taste delicious and your body will love the nutrient boost. You may make a more quintessential sardine recipe.

If you can get fresh sardines, the easiest is to grill or broil them so the skin chars a little. Sprinkle with salt, freshly ground pepper and lemon or lime juice or vinegar. You may want to consider a simple marinade because fresh sardine may be little fish for your liking.

Safe Eating

Sardines are the safest choice of fish to eat if you are concerned about the toxins in the oceans. In addition to a wealth of nutrients, sardines many contribute many health benefits which could range from reducing inflammation, enhancing bone health and fighting depression. Eating sardines may help banish your feelings of depression.

Sardines are budget friendly and meets your requirements of 2 fish meal per week. Fresh and canned sardines provide similar nutritional benefits.

Canned Sardines

Sardines that are packed in water or olive oil are a healthier choice for your diet. Often, sardines are also packed in soybean oil or other refined oils and flavouring added. These flavouring such as tomato, mustard or chilli sauce could add calories.

Canned sardines are safe to eat with only potential health risk of eating sardines may not come from the fish itself, but the can it’s in.

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