A Tiny Fish, A Mighty Nutrient Profile: The Benefits of Sardines 

Sardines are small, oily fish that are common across the globe. The term sardine was first used in English during the early 15th century; however, it’s thought they date back to ancient times. Sardines are part of several genera, meaning a variety of fish species that share certain traits. They also share tastiness and nutritional value. Nutrients that sardines are known for are omega-3 fatty acids, protein, vitamin D, calcium, and certain vitamins and minerals. 

Omega-3 Fatty Acids: Heart Health and Beyond 

Omega-3 fatty acids are polyunsaturated fats and are an essential nutrient in our diets because they cannot be made naturally by the body, meaning they must be acquired through diet or supplementation. Omega-3 fatty acids may commonly be known for their heart health benefits. They have been shown to significantly lower the risk of sudden death by cardiac arrhythmias (also known as an irregular heartbeat) and the total number of deaths in people with known heart disease. Not only are omega-3 fatty acids beneficial for heart health, but they also have a wide array of other health advantages. Those advantages include brain and eye health, decreased inflammation, mental health, skin, weight management, cancer prevention, and pregnancy and infant development. 

Protein Packed: A Lean Source of Quality Protein 

Proteins are essential to our bodies and have several functions to keep our bodies working the way they should. They make up our hair, nails, muscles, and bones and help repair and build our body’s tissues. They even give our organs their shape and help them work the way they should. Around 24.6 grams of protein is in a 100-gram serving of sardines in oil. Wow!

Vitamin D and Calcium: Essential for Bone Health 

Did you know that calcium is the most abundant mineral in the body? However, our bodies cannot make calcium, so we must get it from our diet or supplements. Calcium is crucial for healthy bones and teeth; if we don’t get enough, we may be likely to break something should we fall. If we don’t eat enough calcium from our diet, our body will start taking it from our bones, and over time, we could develop osteoporosis, which is when our bones become weak and brittle and break. Vitamin D is most commonly known from the sun, but we can also get vitamin D from sardines. Vitamin D is essential to our body for many reasons, but one is to help absorb the calcium we get from our food, which, in turn, can help protect people from osteoporosis. Therefore, you can see how having one food with calcium and vitamin D is important. 

Other Essential Nutrients: Minerals and Vitamins 

Sardines contain many other nutrients like potassium, magnesium, zinc, iron, taurine, and arginine, which are all vital to our health. These nutrients are important for a healthy body.

I don’t know about you, but sardines are not a widely popular food choice where I'm from. If you are new to sardines, try them and let us know what you think in the comments below! As you can see, sardines pack a punch and have many health benefits, so why not try them? 

1. _{Covington M. B. (2004). Omega-3 fatty acids. American family physician, 70(1), 133–140.}

2. _{Santos, H. O., May, T. L., & Bueno, A. A. (2023). Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. Frontiers in nutrition, 10, 1107475. https://doi.org/10.3389/fnut.2023.1107475} 

3. _{U.S. Department of Health and Human Services. (2023, August 4). Calcium and vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health}