Highly criticized both for its intense taste and for being a dish associated with poor financial conditions, the sardine occupies an increasingly reduced place on the plates of Brazilians. However, this fish is a great ally for your health and your wallet.
Sardines are a rich source of omega-3 and are much more accessible than other fish that provide this nutrient, such as tuna and salmon. These nutrients are retained even in the canned version and contribute to heart health.
In addition, sardines are a source of protein and also provide vitamins and minerals. Sardines provide vitamin D, B12 and calcium at relevant levels and can be prepared in different ways, from hot dishes to salads, allowing them to be included in the menu.
Are canned sardines good?
According to nutritionist Karla Confessor, the modern preservation process maintains nutritional value and safety, allowing regular access to essential nutrients without significant loss.
“Canned fish preserves proteins of high biological value, calcium, vitamin D and, mainly, omega-3, essential for cardiovascular health and the control of inflammation,” comments Karla.
Eaten on the bone, canned sardines offer an added benefit. During sterilization, its spinal structures disintegrate and enrich the food with calcium, which is not even present in the fresh version. But you have to be careful of excess salt in the composition of certain brands.
Impact on the body and well-being
Regular consumption of sardines and tuna offers many benefits, but it is the omega-3 intake that stands out. The ingredient works on cardiovascular and brain health and on the control of inflammation.
The benefits reach the brain. “The omega-3 contained in sardines even contributes to the balanced release of neurotransmitters. Therefore, studies show that those who regularly consume omega-3 have fewer symptoms of depression and bad mood,” explains nutritionist Laíta Babio, from Espaço Hi, in São Paulo.
Although she emphasizes that fish is not in itself a miracle food, Laíta indicates that it has a strategic role because it is balanced and good value for money. “Canned fish, like sardines, are a convenient food option with high nutritional value that allows you to combine convenience and versatility in preparation,” he adds.
The World Health Organization (WHO) recommends at least two servings of fish per week. This equates to around 12 kilos per person per year. Despite the large supply of fresh and sea fish in Brazil, the country records an average consumption of 9.6 kilos. Are you in this average? So, are you going to have a sardine?
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