Why Sardines Are One Of The Most Nutrient-Packed Foods You Can Buy

Sardines may have exploded in popularity along with other tinned fish because of how tasty and affordable they are, but sardines also have the wonderful upside of being quite healthy. In world overrun with ultra-processed convenience foods it can be hard to find things that are both easy to enjoy and good for you, but canned sardines have tons of uses that fit the bill. In fact, given their modest calorie count and serving size, sardines pack in more nutrients than almost any other food. 

First off, one serving of canned sardines has almost 100% of the daily recommended intake of omega-3s, which are associated with tons of positive health benefits. Omega-3 fatty acids are good for heart health, and known to help prevent things like hypertension, type 2 diabetes, and fatty liver. What's even better is that research suggests that the other nutrients and minerals found in sardines — including calcium, magnesium, potassium, and zinc — may work together with omega-3s to produce better results than supplements alone. There is also a growing body of evidence that these fatty acids help improve cognitive function. So, sardines aren't just good for your heart, they are also one of the best brain foods.

Everybody seems to be trying to get as much protein as possible these days, and sardines are one of the best choices to meet those goals. A 100-gram serving of sardines contains around 200 calories and 25 grams of protein, which is almost half of the entire daily recommended intake.

Of course, your bones need just as much love as your muscles, and one of the facts about sardines that you should know is that they also teem with calcium and vitamin D. In fact, a serving of sardines can offer about a fifth of your daily recommended intake of both nutrients, which can help protect your bones and even improve the time it takes to recover from fractures. Plus, eating sardines with bones can make the filets even more effective sources of calcium.

A serving of sardines will also give you about 20% of your daily vitamin B12. This vitamin helps with nerve function, and also plays a part in the production of healthy red blood cells. But, sardines also have plenty of iron, which can help support your immune system, sleep better, and protect your skin among other benefits. The filets are also packed with potassium, magnesium, zinc, and taurine that can fight inflammation and lower blood pressure. With such a unique combination of nutrients, this all adds up to a fish truly worthy of the title of "superfood."