What is sardines? Nutritional value and health benefits of sardines

Sardines are famous for their delicious taste with high nutritional content. So what are the benefits that this fish brings to human health, do you know?

Despite the many bones, sardines are still loved by many people. In particular, at present, this fish is becoming a specialty dish and a source of raw materials for processing many premium dishes.

What is a sardines?

Sardines are known in English as Pilchard or Sardine. This is a fish with high nutritional content and delicious taste. The fish is quite small in size and belongs to the order of small oily fish in the herring family. Sardines have many species, living in many different environments. And that is also a factor that affects the nutritional content of sardines.

Sardines belong to the order of small oily fish in the herring family

Nutritional value and benefits of sardines

Nutritional value

In sardines meat, contains a high content of nutrients necessary for the human body. According to statistics, in about 100g of this type of fish there will be:

• Fat : 1.9 g.
• Protein: 17.9 g.
• Folate: 2,255 mg.
• Omega 3 fatty acids: 2,205 g.
• Calories: 152 units.
• Vitamin D3: 3.51 mg.

In addition, they are very rich in minerals and vitamins, with up to 38% of the RDI's calcium, 200% of the RDI's vitamin B12.

Health benefits

Thanks to its high nutritional content, sardines bring extremely good benefits to human health.

Support bones and joints, prevent cancer

Sardines can help the human body to prevent and fight cancer effectively. In addition, fish also contains a lot of calcium and phosphorus - all of which are essential nutrients to promote health and flexibility for bones and joints.

Boost your immune system and help you lose weight

Sardines are rich in  vitamin D , combined with other essential nutrients, will support the body's immune system in the best way. In addition, thanks to the high amount of protein, low fat, and omega 3 acids that play the role of neutralizing fat in the body, it will help people to gain the benefit of beautiful skin, long satiety... Therefore, this type of fish It is also especially suitable to be included in the diet for those who are obese, diabetic or are looking to lose weight.

Good for cardiovascular

Sardines contain omega 3 fatty acids which are very good for the body. Omega 3 nutrients can help reduce unhealthy levels of triglycerides and cholesterol in the blood. This helps to keep the cardiovascular system healthy.

Anti-inflammatory and joint pain relief

The nutritional minerals such as calcium, phosphorus, selenium ... of sardines also contribute to alleviating the symptoms of arthritis. At the same time preventing blood clots, preventing bone aging in the elderly.

Besides, according to recommended nutrition studies, eating sardines regularly will always ensure to provide the body with all the necessary nutrients for comprehensive development.

Sardines have many wonderful uses

How to choose to buy delicious sardines

To choose to buy fresh sardines, you need to check carefully. Look for fish with clear eyes and iridescent skin. The scales are intact, the flesh is pink and the structure is tender. On the contrary, do not buy fish with opaque eyes, discolored skin. Because that is a sign that the quality of the fish is not as fresh as the original.

In the case of canned sardines, it's best to buy those that are packed with olive oil instead of soybean oil. Also don't forget to carefully consider the expiration date before buying.

Revealing some delicious dishes from sardines

If you don't know how to use sardines to make dishes, you can refer to:

• Braised sardines with pineapple: This dish promises to bring you both delicious and strange taste. There is the sweetness of pineapple interspersed with the natural sweetness of fish meat combined with the delicate taste of sweet vegetables.
• Braised sardines: This is an extremely rice-consuming dish. In particular, this dish will become even more ideal in the winter. Sardines are bony fish, so when braised, the bones will soften and be easier to remove.
• Fried sardines: Fried sardines are very easy to make. Fish is fried, crispy shell, salty. Inside is soft sweet fish meat, perfect for eating with rice or as bait.

Some notes when eating sardines

To eat sardines to ensure nutritional value and good health, you need to note:

• Sardines are also high in calories. So, if you're in the process of tracking your calorie intake, be cautious.
• People with gout or kidney disease should not eat this fish. Because fish contains substances that produce uric acid. The accumulation of uric acid will cause kidney related problems, gout for patients.
• Canned sardines have a lot of salt. Therefore, if you are trying to reduce the amount of salt in your diet, check the label before you eat and buy.

Sardines are high in calories, you should pay attention

As can be seen, sardines contain high levels of nutritional value and bring many benefits to human health. Hopefully from the above article, you will have more useful knowledge to know how to choose the right fish for daily cooking.