Why should I eat sardines? You will be surprised by the answer, the benefits of eating sardines are one of the highest sources of essential fatty acids and omega-3 on the planet, and include many other trace elements and important vitamins.
If you are not currently eating sardines very often, you probably want to change that after reading how impressive the health benefits of sardine nutrition can be .
Finding the best sources of important omega-3 fats in fish can seem confusing, with issues such as freshwater pollution, the depletion of ocean fish stocks and the toxins and heavy metals that are often in the headlines of the press.
But fortunately with the benefits of eating sardines, you get all the nutritional favors without worrying about things like sustainability or high levels of mercury contamination.
It is also easier to use sardines in recipes that you are already doing than you may think; Canned sardines can be easily found at most grocery stores and are a great addition to sauces, salads, soups and more.
Nutrition of the benefits of eating sardines
Check out all these nutritional benefits of sardines! Only 3 ounces of sardines provide (in recommended daily values):
190 calories
23 grams of protein
11 grams of fat
338% of vitamin B12
87% selenium
64% phosphorus
61% omega-3 fats
44% vitamin D
35% calcium
30% of vitamin B3
24% iodine
19% copper
16% choline
7 benefits of eating sardines
1.- Reduce inflammation and risk of disease
Sardines are one of the best natural sources in the world of omega 3 essential fatty acids , with 3.2 oz; It can provide approximately 50% of your daily needs. The nutrition of sardines provides EPA and DHA, which are two fatty acids that studies show that the body uses to reduce inflammation , which improves heart health, the ability to maintain proper brain function, helps prevent disease of the gums and much more.
The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, which leads them to be effective in the treatment and prevention of hundreds of medical conditions. Some of the best reasons to eat foods such as sardines with high omega-3 content are their ability to help defend against: mood disorders such as depression and anxiety, ADHD, various types of cancer, arthritis, infertility and especially diseases cardiac
It has been shown that omega 3 fatty acids present in the benefits of eating sardines, reduce the levels of cholesterol and triglycerides not healthy, making them one of the most important foods for a healthy cardiovascular system.
Omega-3 fats come in three forms: DHA, EPA and ALA. ALA is found in plant foods such as nuts, flax seeds, chia seeds and hemp seeds, for example. EPA and DHA are found in fatty fish, including sardines, and also in salmon and mackerel. EPA and DHA have proven to be the most beneficial and easily absorbed by the body, which makes sardines an even more beneficial option to obtain these specific types of fatty acids.
2.- Provides many essential vitamins and minerals
The nutrition of the sardines contains so many essential nutrients that make my list for my list of main foods for vitamin B12, vitamin D, calcium and s elenium ! In addition, the benefits of eating sardines are a great source of numerous other B vitamins, phosphorus, iodine, copper, choline and more.
There is almost no part of the body where nutrition sardines not contribute positively, from the health of the heart to metabolism , cell function and maintaining a positive mood.
-B12 vitamin
Studies have shown that about 40% of Americans are deficient in vitamin B12 , a water-soluble vitamin that helps maintain function, including nerve function, brain health, blood cell formation, energy levels and plus.
A vitamin B12 deficiency , even a mild one, can cause symptoms such as nerve damage, impaired mental function, problems transporting oxygen to cells, and chronic fatigue. A can of sardines provides an enormous 338% of your daily needs for vitamin B12!
-Selenium
Sardines also provide high levels of selenium , with more than 80% of your daily needs in one. Selenium is an essential trace mineral that is actually an important antioxidant, required for your body to create and convert glutathione, known as the "master antioxidant".
Selenium helps prevent oxidative damage in the body (also called free radical damage), helps iodine regulate metabolism, facilitates the process of recycling vitamin C in the body and improves the function and protection of cells; It is an important mineral to support detoxification, since it has the ability to eliminate stress from the digestive and endocrine organs, such as the liver and thyroid.
A deficiency in selenium can cause a deterioration of the thyroid, increased chances of getting sick due to a poor immune system, reproductive problems due to unbalanced hormones, mood disorders and heart disease.
3.- Protects bone health with high levels of calcium and vitamin D
Sardines are a great source of various vitamins and minerals that are essential to maintain a healthy skeletal structure, especially these 3: calcium , vitamin D and phosphorus. The consumption of calcium-rich foods such as the benefits of eating sardines can prevent the loss of bone minerals and help heal broken bones after injuries.
-Calcium
Calcium is an extremely important mineral in the body, with approximately 99% of the body's calcium stored in bones and teeth. The calcium found within the bone structure is used as a storage area so that the body can release calcium into the bloodstream when necessary; The mineral is also used in an important way to transmit nerve signals, form blood clots, balance hormones, help in muscle contractions and balance the acid / alkaline level of your body or pH level.
A calcium deficiency can cause symptoms such as osteoporosis, unhealthy teeth (tooth decay), muscle tension, unhealthy levels of high blood pressure and more. For those who avoid consuming dairy products, which is the food group from which most people who consume a standard Western diet rely on calcium, sardines are an excellent source of this much needed mineral in the place of dairy products .
-Vitamin D
Vitamin D is an important soluble soluble vitamin that is essential for maintaining healthy bones because it facilitates the absorption of calcium, along with magnesium and vitamin K. Most adults are considered to be vitamin D deficient .
It is often difficult to get enough vitamin D from food alone without sufficient sun exposure, but sardines are an excellent source that helps meet recommended daily values with more than 40% in one. A deficiency in vitamin D can cause a weakening of the bones called osteomalacia or a bone abnormality called rickets, as well as a deficient function of the immune system, mood disorders, autoimmune diseases, an increased risk of various forms of cancer, hormonal imbalances, lack of energy and brain disorders.
In addition to vitamin D, the phosphorus found in sardines also plays an important role in the construction and maintenance of bone mineralization.
4.- Defends mood disorders such as anxiety and depression
Thanks to its high content of omega-3 fatty acids, the nutrition benefits of eating sardines can help prevent mood disorders, such as anxiety and depression .
Many recent studies have focused on the impact of omega-3s on mental health, particularly on the EPA, and conclude that these essential fats can play a vital role in increasing mood and maintaining healthy brain function, helping you beat the depression . The brain itself is made up of approximately 60% fat, so getting the correct ratio of fatty acids is crucial for the function of the central nervous system and your general mood.
Studies have shown that as the intake of omega-3 decreases, the rates of depression usually increase. Unfortunately, in recent decades there has been a significant decrease in the amount of omega-3 fatty acids consumed by people living in developed western nations on average.
At the same time, the amount of omega-6 fatty acids in the diet has increased drastically, since these types of fats are found in most processed foods and refined hydrogenated oils. The balance between omega-6 and omega-3 fats is crucial for overall health, including brain function, now it is believed that an imbalance in these fats is partially responsible for the increase in anxiety and depression rates and for developed nations .
5.- Control blood sugar levels
The benefits of eating sardines are replete with healthy fats and proteins, which work to decrease the absorption of sugar in the blood. Combining protein-rich foods such as sardines with carbohydrates, especially refined types such as white bread or pasta, helps the body release glucose (sugar) from carbohydrates in the bloodstream more slowly, to avoid a sugar spike followed by a quick bath
The consumption of foods with essential fats and proteins is especially important for people who have diabetes, metabolic syndrome or other conditions related to insulin resistance.
6.- Help to feel full and promote weight loss
Sardines are high in protein and healthy fats, which helps you feel satisfied and control food cravings; Taking into account all its health benefits, sardines are low in calories but high in essential nutrients that many people often lack, especially omega-3 fats and vitamin D. Sardines are a great source of low-calorie protein for people who need to lose weight, but who are watching calorie intake.
Because the benefits of eating sardines can help defend against nutrient deficiencies, control blood sugar levels and maintain a healthy metabolism and energy levels, they are actually beneficial for almost everyone, regardless of whether the Weight loss is the goal. They provide a variety of nutrients that help the body follow physical activity and promote the feeling of fullness that can help you maintain a healthy weight.
7.- One of the most sustainable and least polluted fish sources
One of the best reasons to regularly consume sardines instead of other fish is its sustainability and low levels of contaminants. Sardines are considered a fish at the bottom of the aquatic food chain because they eat plankton, which means that they do not carry toxins and heavy metals as much as many other fish such as red snapper, tuna and swordfish.
Avoiding contaminants, including heavy metals like mercury , is one of the biggest concerns for many people today, so buying sardines is a good way to get important omega-3s from fish without compromising the elimination of the toxins in the diet. While many people have concerns about the depletion of fish in the oceans due to overfishing, it is believed that sardines are one of the most abundant and sustainable sources.
Comments
Post a Comment