Much criticized both for its intense flavor and for being a dish associated with low financial conditions, sardines have occupied an increasingly smaller space on Brazilians’ plates. This fish, however, is a great ally for your health and your wallet.
Sardines are a rich source of omega-3 and are much more accessible than other fish that provide this nutrient, such as tuna and salmon. These nutrients are preserved even in the canned version and contribute to heart health.
Furthermore, sardines are a source of protein and also bring vitamins and minerals to the table. Sardines provide vitamin D, B12 and calcium at relevant levels, and can be prepared in a variety of ways, from hot dishes to salads, which helps to integrate it into the menu.
Are canned sardines good?
According to nutritionist Karla Confessor, the modern conservation process maintains nutritional value and health safety, allowing regular access to essential nutrients without significant loss.
“Preserved fish preserves proteins of high biological value, calcium, vitamin D and, mainly, omega-3, essential for cardiovascular health and inflammation control”, comments Karla.
When consumed with bones, canned sardines offer an additional advantage. During sterilization, its spine structures disintegrate and enrich the food with calcium, which is not even present in the fresh version. But you need to be careful about excess salt in the composition of some brands.
Impact on the body and well-being
Regular consumption of sardines and tuna offers wide-ranging benefits, but it is the omega-3 intake that stands out. The ingredient works on cardiovascular and brain health and inflammation control.
The benefits reach the brain. “The omega-3 in sardines even helps with the balanced release of neurotransmitters. Therefore, studies show that those who consume omega-3 regularly have fewer symptoms of depression and bad mood”, says nutritionist Laíta Babio, from Espaço Hi, in São Paulo.
Although she reinforces that fish is not in itself a miracle food, Laíta indicates that it has a strategic role as it has balance and good value for money. “Canned fish, such as sardines, are a practical food option with high nutritional value that allows you to combine practicality with versatility in preparation”, he adds.
The World Health Organization (WHO) recommends at least two servings of fish per week. This equates to around 12 kilos per person per year. Despite the large supply of fresh and saltwater fish in Brazil, the country records an average consumption of 9.6 kilos. Are you in this average? So, are you going to have a sardine?
