Food Health

Sardines: the 3 main benefits of consuming them


Consumption of fish is an important part of our diet. Fish provides us with essential nutrients for tissue formation and the development of psychological reactions in the body. So today we will tell you about the main benefits of sardines, so you can make this product part of your menu.

The 3 main benefits of eating sardines

Before we start, we will repeat once again the fact that sardines are a type of herring fish . One of the main characteristics of this type of food is their high fat content, so they have a higher energy value compared to other types of fish such as hake.

We strongly advise you to consume sardines. They are an integral part of the Mediterranean and Atlantic diets, two of the most recommended diets by nutritionists. Here are the three main benefits of consuming them.

Muscle health care

Sardines contain a significant amount of protein with high biological value. This means that they contain all the essential amino acids and are well absorbed by the digestive system.

According to a study published in the journal Nutrition Research , protein is extremely important when trying to deal with the development of diseases associated with muscle atrophy.

Therefore, we recommend that you consume at least 1.2 grams of protein per kilogram of body weight – this applies to adults. This will reduce the risk of losing muscle tissue, which leads to deteriorating health.

But protein is not the only substance in sardines that improves muscle function; they also contain omega-3 fatty acids . These nutrients take care of the health of the muscle tissue, preventing the appearance of dysfunctions and catabolism.
Sardines are a type of oily fish with a high protein content.

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Sardines also take care of bone density

One of the most common pathologies in menopausal women is osteoporosis. This disease leads to a progressive decrease in bone density, which increases the risk of fractures and worsens the quality of life of the patient.


To prevent the development of this disease, it is important to take calcium regularly. Sardines contain large amounts of this micronutrient (especially their bones). According to a study published in the journal Maturitas, regular calcium intake reduces the likelihood of osteoporosis in women.

Therefore, we strongly recommend that you regularly include sardines in your menu. When you eat them, eat their small bones. Separate only the central, large bone, as you may choke on it.

Improve cardiovascular health

We have already mentioned that sardines contain unsaturated fatty acids. Nutritionists claim that there is a strong link between the consumption of these lipids and the reduction of the risk of cardiovascular disease. For this reason, we advise you to have this fish on your table at least twice a week.

The fat content in our diet is also associated with lowering blood pressure , which is important in patients with hypertension. This also applies to people prone to vascular disease.

In addition, sardines have a great advantage over other oily fish, as they contain almost no heavy metals . Therefore, there is no good reason to limit their consumption or to exclude from the diet of sensitive patients, such as pregnant women.

Sardines contain little heavy metal, so consumption in special cases such as by pregnant women is not contraindicated.

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Include sardines in your menu and take care of your health
As you have seen, sardines are extremely good for health because of their content of valuable nutrients . Therefore, they should be part of different diets. They are so small that there is no danger of taking heavy metals.

If you suffer from cardiovascular problems or want to reduce the risk of developing bone diseases, we advise you to increase their consumption. Their presence in the menu of athletes and women is very important as they help maintain bone density and function.

Finally, we would like to point out that you need to be careful about how you prepare the sardines. Do not fry them , as exposure to high temperatures of lipids increases the likelihood of the formation of trans fats, which are harmful to health.

Cook them on low heat, in the oven or on the grill. And you can buy a canned version of this fish.