Sardine’s health benefits

The Sardine is a saltwater fish, the family Clupeidae with many varieties and generally small size, about 10-15 cm long.

Sardines are rich in essential nutrients for the proper functioning of the body, such as proteins, vitamin A, D and B complex and minerals such as potassium, phosphorus, magnesium, iron, selenium, sodium and especially calcium. It is also rich in healthy fats such as omega-3s. It is this range of nutrients that guarantee the properties of sardines, which can be found fresh or canned, and these are exported all over the world.

Omega 3 is a fatty acid found in cold water fish such as salmon, tuna, sardines, herring, anchovies, mullet, cod and trout. Its consumption improves total cholesterol levels, lowering bad cholesterol, LDL and increasing good cholesterol, HDL. As it lowers triglycerides, it prevents cardiovascular diseases such as atherosclerosis, heart attack and stroke. Although omega 3 is present in greater amounts in raw fish, canned sardines have omega 3 at satisfactory levels, so consuming canned sardines and tuna are also great options to achieve this substance.

The canned sardine option is practical, very affordable and maintains good levels of calcium and omega 3. Canned sardines are fattening if consumed in excess, because when compared to fresh fish, it has more calories, precisely because of the oil and sodium that are added . to preserve the food longer. Even when in excess, canned sardines are bad for cholesterol. Despite having omega 3, the options of sardines in oil have cholesterol, only prefer the light version.


Eating sardines is good for your health. This fish is rich in nutrients, vitamins and minerals that our bodies need to function properly. Among the benefits of sardines is its high content of calcium, an essential mineral for maintaining healthy bones and teeth. This level is so high that a can of sardines offers more calcium than a glass of milk, because, in the canned version, the fish remains whole and it is in its spine that there is a greater concentration of calcium.

Sardines are also rich in omega 3, a good fat capable of reducing bad cholesterol and thus protecting the heart. It is a source of vitamin D, essential for the absorption of minerals such as calcium and phosphorus and for various functions in the body. It has satisfactory levels of phosphorus, tryptophan and vitamin B12 that protect the brain. It is a good source of protein, offering practically the same amount as red meat, but with the added benefit of being healthier. Let’s see more benefits of sardines for our health:

  • Beneficial for the heart : sardines are rich in omega 3 which helps to reduce bad cholesterol, LDL and triglycerides. This protects the cardiovascular system and prevents diseases such as atherosclerosis, heart attack and stroke. Coenzyme Q10 is an antioxidant that is present in Sardines, which, like omega 3, also helps to reduce cholesterol deposits in the arteries. Vitamin B12 helps maintain the homocysteine ​​​​level, protecting the arteries.
  • Beneficial for bones : sardines are a great source of calcium, a mineral that helps maintain the bone matrix, leaving bones and teeth strong and healthy and preventing problems such as osteoporosis. It also has vitamin D, which, among other functions, helps in the absorption of calcium and promotes bone health.
  • Beneficial for the eyes : Studies have shown that the omega 3 present in sardines can be effective in fighting macular degeneration in older people.
  • Helps to fight cancer : Sardines have some elements that can be beneficial in preventing some types of cancer. Coenzyme Q 10 is an antioxidant present in sardines that protects the body from free radicals that are capable of causing changes in DNA and resulting in cancer. Other beneficial cancer-preventing substances found in sardines are vitamin D, which regulates cell activity, and omega 3.
  • Beneficial for the skin and hair : omega 3 helps in the hydration of the skin and hair. In the skin, this fatty acid helps in the production of collagen and elastin fibers, and protects the skin from free radical damage, making the skin look healthier and preventing premature aging. In hair, it nourishes the root, helps hair growth, strengthens and leaves hair shinier.
  • Sardine bodybuilding benefits : source of protein, sardines are beneficial to the muscles and can be an ally in the process of gaining muscle mass, since it provides the amino acids that the tissue needs to grow.
  • Beneficial for the brain and nervous system : sardines have vitamin B 12 that contributes to the correct functioning of the brain and nervous system. Omega 3 has also been shown to be effective in preventing degenerative diseases such as Alzheimer’s.


Sardines are a different and very tasty fish that can be prepared in different ways, roasted, grilled, as an ingredient in pasta. Very practical, canned sardines are easy to find. With a simple can of sardines, it is possible to prepare delicious dishes and escape from that traditional bread and sardines. Here’s a quick canned sardine pie recipe and sardine omelet.


Ingredients :

  • 2 cans of sardines in olive oil
  • 1 1/2 cup (tea) of milk
  • 2 eggs
  • 1/2 cup (tea) of oil
  • 2 cups (tea) of wheat flour
  • 1 spoon (dessert) of yeast
  • 3 skinless tomatoes cut into slices
  • 3 tablespoons of grated Parmesan cheese
  • salt to taste
  • oregano to taste

Preparation method:

Cut the sardines into large pieces and set aside. In a blender, beat milk, eggs, oil, wheat flour, salt and yeast. Spread half of the dough into a rectangular pan smeared with margarine. Spread the sardines, tomato slices and sprinkle the oregano. Put the rest of the dough on top, sprinkle the grated cheese and bake in a preheated oven at 200ºC for 35 minutes or until golden.


Ingredients :

  • 1 can of sardine
  • 2 medium eggs
  • 1 medium onion
  • salt to taste

Preparation method:

Beat eggs in a deep dish. Chop the onion and place with the beaten eggs. Add the mashed sardines, salt and beat again. Heat in a frying pan with soy oil or in the oil of the sardine can.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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