What are Sardines?
Sardines are small, oily belong to the family called Clupeidae. They are also known by the name pilchards in some places. They generally come in the form of fish and are commonly known as canned sardines. Although they are regarded as a single species, there are actually 21 types of fish that can easily fall under the category of sardine.that
The most popular species of sardines include Sardina, Sardinops, sardinella, and dussumieria. These fish are found mostly in the and , as well as in the . According to a report, in the past, they were the most harvested fish around the .
Sardines were one of the easiest fish to food.and they were known to man for a few . However, they to popularity during the early 18th century in Europe after the introduction of the canned version. The craze of these fish slowly crept to America as well, where they became very popular by the late 19th and early 20th century. The concept of canned fish became an instant hit in the United States. actually found it to be one of the best ways to store
Nutritional Value of Sardines
Canned sardines contain , proteins, , calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Vitamins include , riboflavin, niacin, vitamin B6, , vitamin B12, vitamin A, D, vitamin E, and vitamin K. The fatty acids found in them include total fats, fats, fats, and . These fatty acids, , and trace elements help in the prevention of many diseases and promote overall health.
Health Benefits of Sardines
The presence of macro and- , in these fish, without having a high-fat content makes them very useful for our . Below are some of its most important benefits.
Prevention of Heart Diseases
Sardines are rich in preventing diseases. Research has shown that omega-3 fatty acids such as EPA ( acid) and ( acid) break down bad or LDL cholesterol in the body and thus help in preventing heart diseases. Omega-3 fatty acids are also known to break down arterial , which blocks and increases . By clearing the plaque, these fatty acids help in controlling blood pressure as well.-3 fatty acids, which are helpful in
Reduction in Blood Clots
Blood clots in the arteries can be dangerous for the system. Regular intake of omega-3 fats found in fish like sardines is good for the heart because it helps in reducing cholesterol and blood pressure, thereby preventing and atherosclerosis.
Reduced Risk of Macular Degeneration
Age-related macular degeneration (AMD) is a condition which is usually seen among people aged 50 or more. Macular and degeneration over the years results in loss of vision. Recent studies have shown that taking fish, particularly like sardines results in a reduced of developing AMD. On the other , taking regular or saturated fat can increase the risk of developing AMD. Therefore, include this fish in your diet and take care of your eye.
Sardines are a good source of calcium, and regular calcium helps in strengthening bones. A good amount of calcium, coupled with exercise can strengthen bones and prevent diseases such as osteoporosis.
Healthy Immune System
The essential fats found in sardines play an essential role at the cellular level in also makes the skin more beautiful.cells. This not only decreases skin inflammation but
Insulin resistance is one of the major factors to look for in diabetes. In cases where there is insulin resistance, the insulin produced in the body is utilized less efficiently. This, in turn, means that there is more in the blood than there usually should be. Studies have shown that insulin resistance can be reduced by consuming sardines, as the found in them is more effective in reducing insulin resistance as compared to casein protein.
Rich in Proteins
Sardines are good of . Proteins are made up of acids, which are the essential building blocks of life. They are used by our body to build as well as other essential roles.
How to Buy & Store Sardines?
Sardines are available in many varieties and are cheap compared to some other mustard flavor, with , with or without salt, and other versions and should be stored in a cool place. Depending on the taste, people make their own choice. Please do check the expiry date on the can.. They are best when consumed fresh. Canned ones come in a variety of flavors, such as
Sardines can beor cooked quite easily and can be served as a main dish, a side dish, and can even be added to .
- Fresh sardines can be prepared by applying a mixture of your favorite spices such as , , garlic, lemon , , and flavoring agents to the fresh sardines, which can then be or barbecued.
- Sardine and vegetable salad is yet another simple Greek recipe. Take sardines and olive oil for a few minutes. Cut small pieces of tomato, cucumber, olives, and feta and add them to the sautéd sardines. Add , vinegar, salt, and pepper, and parsley on the salad. é them in
Side Effects of Sardines
There are certain things to remember while eating these fish.
High Purine Content: Sardines contain a high amount of basic structures that form and RNA. These purines break up into acid. High levels of uric acid concentrations are known to put a great deal of pressure on as they have to flush out excess amounts of uric acid. Purines should also be avoided in case of gout attacks.. Purines are
Higher Levels of Mercury: Sardines contain a low amount ofnaturally. However, in recent times, due to mercury-filled being released into the atmosphere, which eventually make their way into the ocean, mercury inevitably gets absorbed by the sardine fish. Their consumption may result in poisoning. However, in normal quantities, this should not occur.
Allergic Reactions: Sardines may cause Research shows that some compounds known as vasoactive amines such as tyramine, , tryptamine, phenylethylamine, and histamine are found in them. These can cause allergic reactions such as of the muscles, increased heart rate, headache, asthma, bronchitis, constriction of blood vessels, and . In most cases, a very high of the above-mentioned compounds can result in these .reactions in some people.