3 Important Benefits Of Canned Sardine

Canned Sardines are an excellent source of protein, vitamin B12, vitamin D, and calcium, but they're also a good source of iron. They also contain close to 100% of the recommended daily intake of omega-3 fatty acids.

Below are some of the health benefits of making them a part of your daily diet.

Health Benefits of Canned Sardines

1.Improves Heart-Health

A recent review released in the April 2023 Journal of Frontiers in Nutrition found that the omega-3 content of sardines offers important heart-protecting benefits and that consuming them may exceed the benefits oral supplementation can provide, thanks to their robust nutrient profile. More research is needed, but scientists have started exploring the synergistic relationship of the omega-3s in canned sardines and how they interact with nutrients like calcium, potassium, magnesium, iron, and zinc. When they work together, these nutrients can help reduce inflammation and oxidative stress in the body while promoting blood flow and potentially decreasing the risk of cardiovascular diseases.

2.It Could Help Prevent Type 2 Diabetes

A research study published in the 2021 Journal of Clinical Nutrition explored the impact that consuming sardines twice a week had on older adults diagnosed with prediabetes. Scientists found that subjects who received sardines as part of their nutrition program had a significantly lower risk of developing type 2 diabetes compared to those who received nutrition counseling without sardines added to their diets. Those who consumed sardines also experienced an increase in HDL cholesterol and a decrease in both triglyceride levels and blood pressure.

3.It May Help Improve Bone Health

Canned sardines are full of calcium and vitamin D, two critical nutrients in bone health. Research from 2017 in the Journal of Osteoporosis suggested that inadequate intakes of important macronutrients and micronutrients, like calcium and vitamin D, may affect bone health and the time it takes older adults to heal bone fractures. There is also more research that has cited the positive impact the nutrient composition of fish varieties may have on healing hip fractures, as well. Lauren Manaker M.S., RDN, LD, a registered dietitian and author, shares:

"Some canned sardines don't have all of the bones removed, which can act as a bonus when it comes to nutrition. Those tiny bones are packed with calcium and vitamin D that play an important role in optimizing bone health as you age."

Conclusion

There is no doubt that canned sardines are a nutrient-dense option that can be included in a diet to make it more balanced. Not

only are canned sardines convenient and versatile to use daily, but they also provide heart-healthy omega-3s that may help reduce inflammation, improve cognition, and more.