Fish-eaters will likely turn their nose up when sardines make an appearance in a recipe or on a dish at a restaurant. These little canned fish boast a large amount of Omega-3 fatty acids — an important source of healthy fats. Fatty acids cover each of your body’s cells and benefit your heart health, lung health, immune system, and more. You can either get your omega-3s from dietary supplements or from fish — like sardines! They’re also inexpensive and add a ton of flavor to any dish. Here’s why it may be time to start getting your Omega-3’s from sardines!
Why Chose Sardines for Your Omega-3s?
You can consume your omega-3s by taking dietary supplements, such as fish oil, krill oil, algal oil, or cod liver oil; or from food sources, such as seafood, nuts and seeds, plant oils, or fortified foods. So, why choose sardines? Although sardines may just seem like a random ingredient in caesar salad, there’s actually a few reasons why you should start adding them to your diet.
According to Registered Dietitian Julia Zumpano in her article, “3 Healthiest (and Worst Fish For Your Health,” she says that, “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.” Pretty impressive for such a small swimmer.
Ways Sardines Can Make A Bigger Appearance in Your Diet
Even though sardines may seem like an odd ingredient to try and get more of, there’s actually quite a few recipes that would be enhanced by their fishy flavor. Some of the more obvious examples include a topping for pizza, blended into caesar salad dressing, or tossed into a delicious pasta dish. And to think outside the box, they’re also wonderful on top of crackers, paired with avocados or on their own — grilled or fried! Check out this article on more ways to incorporate sardines into your diet.
Benefits Besides Healthy Fats
If getting your omega-3s isn’t your immediate health concern, one of their other many benefits will still likely aid in whatever your health goals may be. One of those being their high levels of calcium — good news for those who are allergic to dairy. Try adding a few sardines to your next salad or pasta for a boost in calcium. Also, and more obviously, sardines are a wonderful source of protein and a good change from the regular chicken or shrimp that may often make an appearance in your recipes. Even if eating the sardines whole isn’t your speed, blending them into a sauce or dressing still keeps all of their nutritional integrity. For some other foods that you may want to add (or subtract) from your diet, check out this article.
The Takeaway
Even though sardines are made out to be the stinky canned fish that should be avoided at all costs, they happen to be not only be nutritious, but actually super delicious when put into the right recipe. And with their impressively high levels of healthy fats, maybe it’s time to start getting your omega-3’s from sardines!
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