Jakarta, TOPNews Indonesia –
Sardine has a number of benefits for health. Even though it is not as famous as salmon, the benefits of sardines are not inferior.
Some dietitians even recommend eating more sardines.
Here are 5 reasons sardines are good for health, according to dietitians.
1. Excellent source of omega-3
According to Harvard Health Publishing, besides its delicious taste, people love salmon for the omega-3 fatty acids EPA and DHA – aka unsaturated fats which have anti-inflammatory properties, lower triglyceride levels and keep your heart healthy.
However, according to a dietitian who is also an author Read It Before You Eat It: Taking You from Label to Table, Bonnie Taub-Dix, sardines are also another excellent and underrated source of omega-3s.
According to the United States Department of Agriculture (USDA), one sardine can provide 64 percent of your daily intake of omega-3s.
2. High in vitamin B12
According to Taub-dix, sardines are also very high in vitamin B12. One can alone provides about 555 percent of your Daily Values (DV) or your daily needs, according to USDA guidelines.
According to the National Institutes of Health (NIH), vitamin B12 plays a large role in maintaining the body’s nerve function and the formation of red blood cells. It also helps your body break down and absorb protein and fat in the body.
3. High calcium content in bones
As reported from LiveStrong, there is a lot of calcium content in sardine bones. Believe it or not, sardine bones are completely edible, which is why this fish is a calcium powerhouse.
One can of sardines will pack about 44 percent of your DV for calcium, whereas the same serving of salmon provides only 1 percent of the DV, because you can’t eat salmon bones.
4. Low mercury content
You may have heard about the health dangers of mercury. Mercury is a poisonous compound embedded in the food chain of fish.
Sardines are generally lower in mercury than salmon, which is a great excuse to swap some of your salmon for this alternative.
Compared to all seafood, sardines actually contain some of the lowest levels of mercury with about 0.013 parts per million (ppm) of mercury, according to the US food agency (FDA). In comparison, salmon has about 0.022 ppm.
“The FDA recommends consuming no more than 0.46 ppm of mercury per week,” said Jim White, an ACSM dietitian and health fitness specialist.
“Therefore, it is safe to eat about 32 cans of sardines before the toxic mercury accumulates in your body.”
5. Rich in protein
Fish is packed with protein and sardines are no exception. One can of sardines has nearly 23 grams of protein, so you can count on these small fish to help meet your daily protein needs.
Despite these ingredients, one of the best things about sardines is that they are a lot cheaper than salmon.
Plus, canned sardines store on the shelf, which means you can store them without having to eat the whole thing right away. However, Taub-Dix recommends that when you buy sardines, pay attention to their sodium content.
“Some sardines are packaged in water, while others include a sauce that can provide more sodium than you think,” he says. “However, you should read food labels carefully to check the sodium content.”