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Let’s Talk Sardines

May 1, 2014

Can we talk about sardines? I know they’re not the most glamorous of fish, but hot damn, are they ever good for you. One of the best things I ever did for my health was to start eating a can of them a couple of times a week with my lunch salad.  The amount of nutrition packed into that little 3.75 ounce can is incredible.

Consider this:

They have massive amounts of the omega 3 fatty acids EPA and DHA – one can contains over 50% over your daily requirement. They are also one of the most concentrated sources of B12 (150%!) and a good source of B2 and B3 as well.  Basically if the vitamin begins with B, you can find it in these fish.  Now why is this important? All of these help to promote heart health with the fatty acids lowering triglycerides and cholesterol levels and the B vitamins helping your arteries.

They also are a great source of vitamin D which helps your body absorb calcium for better bone health. Vitamin D is usually added to fortified dairy products as it’s not found in most diets. And they actually contain calcium, magnesium and phosphorus as well so you’re giving your bones even more love.

This is all on top of that all important protein, iron and various amino acids that keep our bodies humming.

And guys, they are so easy to consume. Throw a can in your bag and pop it open when lunch time rolls around. Throw a little balsamic vinegar on the ones packed in water or try the versions in lemon or tomato sauce. Just watch that sodium content!  Considering how low they are in calories (about 130ish), you can easily justify them between meals as well. Snacking doesn’t get much healthier!

Pick some up next time you’re grocery shopping. You’ll be happy you did!

From → Nutrition

  1. Nice post, Sara. Check out the ones from Costco, they are great.

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