Sardines are one of the best
sources of omega-3 fats and
can protect us against heart
and Alzheimer’s disease.

Sardines are usually eaten canned, which retains most of the nutrients of fresh sardines, but fresh sardines are a healthy treat. They are one of the richest fish in omega-3 fats, DHA, and EPA. These fatty acids can help prevent or control diseases including arthritis, cardiovascular, and Alzheimer’s disease, and an adequate intake can help improve depression and enhance cognitive powers. Sardines are one of the few foods rich in vitamin D, which helps form and protect our bones throughout life. They are also very high in other vitamins and minerals and one portion provides about a third of an adult’s daily needs of iron and vitamin E, and a whole day’s requirement of vitamin B12 and selenium.

  • Excellent source of omega-3 fats for disease prevention.

  • Ideal food for long-term brain health and cognitive powers.

  • Help lower “bad” blood cholesterol and high blood pressure.

  • Regular consumption can provide up to 50 percent reduced risk of stroke.

Practical tips:

Fresh sardines can be cleaned (ask your seller to do this) and then broiled and served with lemon juice and bread, or with broiled tomatoes on whole wheat toast. Sardines can also be filleted for people who don’t want to deal with the bones, although the bones are edible and a great source of calcium. Filleted fish can be enhanced with a mustard sauce, which cuts through its richness.

Ounce for ounce, sardines provide more protein than steak, more potassium than bananas, and more iron than cooked spinach.

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