Because sardines contain purines, which break down into uric acid, they aren't a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.
Fish such as sardines, salmon, and tuna are chock full of omega-3 fatty acids and considered to be anti-inflammatory.
Sardines are high in both protein and healthy fats, making them one of the healthiest fish to include in your diet to help you feel full and curb cravings.
Water-packed sardines just won't have the same rich flavor and can taste a bit water-logged. Oil, however, locks in the fish's flavor and keeps each sardine super-moist. Opt for olive oil, rather than other oils, as its savory characteristics really complement the sardines.
A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third.
Drain the oil out of the can.
Sometimes a recipe will tell you to use the oil straight from the sardine can– and I regularly use the canned oil in my cooking. However, keep in mind that the oil from the can will taste fishier than fresh oil.
Fatty fish, such as albacore tuna, salmon, herring, anchovies, and sardines, may help sleep by providing a healthy dose of omega-3 fatty acids and vitamin D. Both nutrients are involved in the body's regulation of serotonin, and, consequently, melatonin production.
And if you're looking for a healthy and delicious way to add more fish to your diet, sardines should be at the top of your list. As with any food, it's best to eat them in moderation—eating sardines two to three days a week is a safe and healthy option.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
1. Fatty varieties of fish. Loaded with health-promoting omega-3 fatty acids, some varieties of fish, like sardines, salmon, trout and herring, have been associated with reductions in a measure of inflammation called C-reactive protein (CRP).
2. Salmon, tuna, sardines and mackerel. These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. According to the Arthritis Foundation, eating a 3 to 4 ounce serving of these fish two or more times a week is recommended for protecting the heart and reducing inflammation.
Still, tuna is high in protein, omega-3 fatty acids, and Vitamins B and A. This fish is also a good source of iron, phosphorous, and selenium. Sardines do not have a lot of mercury in them, so they're healthier in that regard. They mostly survive on plankton.
The tiny, inexpensive sardine is making it onto many lists of superfoods and for good reason. It packs more omega-3s (1,950 mg!) per 3-ounce serving than salmon, tuna, or just about any other food; it's also one of the very, very few foods that's naturally high in vitamin D.
Sardines
Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Similar to shrimp, sardines are a potent seafood source of cholesterol. An ounce of sardines contains as much as 40 milligrams of cholesterol, and it's easy to eat more than an ounce at a time.
There's nothing inherently wrong with Cooper's five cans of sardines per day regimen. It's not like he's eating five bags of chips. Sardines are good for you. The same thing is true if you make it a habit to eat a chicken breast and salad for lunch every day.
Sardines are one of the most powerful anti-aging foods to help you get enough vitamin D. One can (3.8 ounces) of sardines provides about 193 IU, or 25% of the recommended daily intake for vitamin D, making these swimmers one of the few reliable sources in the supermarket.
Salmon and sardines are also among the few foods that contain vitamin D. Researchers are increasingly linking vitamin D deficiency to mood disorders such as anxiety. Research has linked low levels of vitamin D in the blood to depression and anxiety traits, though more studies are needed.
For veteran sardine eaters, the sky's the limit! Sardines with bones and skin are delicious, too, and they look awesome on top of a salad or platter. P.S. The bones and skin are both edible. Those tiny bones deliver calcium too!
Despite their rich, fatty description, sardines also, perhaps counterintuitively, love more fat, which helps mellow out their flavor, so don't hold back on the olive oil (meaning, when you think you've added enough, add a bit more). Or consider eating them with mayonnaise, aioli, softened butter or jammy eggs.