Sardines provide plenty of essential nutrients, earning them a place in a "Diabetes
Forecast" list of five superfoods you should be eating. These nutritional
powerhouses may have a bit of a bad reputation due to their strong taste and smell,
but if you get past this, you'll be able to reap the potential health benefits of
these small fish. One way to do this is to include sardines in pasta sauces and
stews, where they will add to the flavour without being overpowering.
Each 3.75-ounce can of sardines packed in oil provides you with 191 calories, 22.7
grams of protein and 10.5 grams of fat, including only 1.4 grams of saturated fat.
This is 16 percent of the daily value for fat, 7 percent of the DV for saturated
fat and 45 percent of the DV for protein.
Sardines provide 12 percent of the DV for riboflavin, 24 percent of the DV for
niacin, 137 percent of the DV for vitamin B-12 and 45 percent of the DV for vitamin
D in each 3.85-ounce can. Riboflavin may help prevent cataracts and migraines, and
niacin may lower your risk for Alzheimer's disease and improve arthritis symptoms,
according to the University of Maryland Medical Center. The Linus Pauling Institute
notes that getting sufficient amounts of vitamin B-12 may help lower your risk for
heart disease and cancer, and consuming enough vitamin D may make you less likely
to develop arthritis or cancer.
These little fish are also filled with minerals. Each can of sardines contains 35
percent of the DV for calcium, 15 percent of the DV for iron, 45 percent of the DV
for phosphorus and 10 percent of the DV for potassium. You need calcium for strong
bones and proper nerve and muscle function, iron is important for forming red blood
cells and carrying oxygen where the body needs it. Phosphorus plays a role in
forming DNA and storing energy. Potassium can help counteract the blood
pressure-raising effects of sodium, potentially lowering your risk for heart
The Academy of Nutrition and Dietetics recommends that you get an average of 500
milligrams of a combination of EPA and DHA each day. These essential omega-3 fats
may decrease your heart disease risk. Just 3 ounces of sardines provides 835
milligrams of omega-3 fats, meeting your needs for the day and then some.
Source : LIVESTRONG.COM
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