Sardines: discover the nutritional properties of this great little treasure
Small big treasure, you may wonder what sardines hide. The sardines are part of the group of fish called "blue" and are one of the best sources Omega 3.
The best season or season of the sardines is in summer, from May to October, although we can see it relatively often in the market, even now that we are in winter, so we should encourage them to include it in our diet and consume them more assiduously if it is that we usually do not
The sardines in summer is when they are at their best and you may wonder why, and at this time of year their meat contains more fat, because the temperature of the water increases with what the amount of plankton It is also increased. As you surely know, the plankton is part of the sardines' food, so the fat of its meat increases and it gains in flavor.
The sardine in winter, being the colder waters, the plankton is less abundant and eating less plankton its meat contains less fat, but they are also equally beneficial.
Nutritional benefits of sardines
This small fish hides in its interior many beneficial properties for our organism, rich in the following minerals:
- Phosphorus: this mineral is necessary for the proper functioning of the nervous system, as well as for the good mobility of the muscles.
- Iron: it is an essential mineral for the formation of hemoglobin, which prevents us from suffering from iron deficiency or iron-deficiency anemia.
- Iodine: is a mineral that intervenes in the functioning of the thyroid, so this mineral should not be missing.
- Calcium: essential to have bones in good shape, healthy bones and teeth, as well as being a good predictive source against diseases such as osteoporosis.
- Magnesium: is a mineral that helps us generate more defenses to our body, in addition to ensuring the proper functioning of the intestine, muscles and nerves.
In addition to the contribution of these minerals, sardines contain the following vitamins:
- Vitamin A: necessary for the growth of bones, to produce enzymes in the liver, to take care of our ocular health, it helps both the growth and the repair of tissues, skin and mucous membranes.
- Vitamin B1y B2: it contributes to favor the good functioning of the nervous system, the lack of vitamins of the B group predisposes us to suffer states of apathy, anxiety, even depression, these vitamins are good also to procure a good mental activity.
- Vitamin D: it is essential to help us absorb calcium well and fix it in the bones, which will have healthy and strong bones, also helps regulate the level of calcium in the blood.
- Vitamin E: this vitamin favors good blood circulation, it is also a vitamin with antioxidant properties, it helps us to protect cardiovascular health.
As we have said before, one of the most important benefits of sardines is its richness in essential fatty acids such as Omega 3, which help to reduce cholesterol and triglyceride levels, thus helping to protect our cardiovascular health by decreasing the risk of suffering from this condition
Another benefit to highlight is that the consumption of sardines favors blood circulating through our body more fluid, which also reduces the risk of suffering from atherosclerosis as well as thrombosis.
Know what gives us only 100 grams of this prodigious fish:
To consume only 100 grams of sardines contributes to our organism, 17 grams of proteins, 2 grams of vitamins, minerals, water between 50 and 70 grams and a quantity of fats of the good 9, 5 grams, besides being a good source of proteins .
After knowing all these benefits, do you dare to eat sardines ?.
We can prepare many recipes with them, in addition to preparing them in various ways, roasted, baked, fried, pickled, in tomato, with olive oil.
Sardines are better to eat fresh, it is an economical fish and as we have said before we can find them almost all year round, canned sardines also provide benefits, they are nutritious, we can include them in salads or eat them with bread.
They are very healthy for everyone, even for children, although in the case of small children you have to remove the thorns and offer the children clean spines.
The sardines however are contraindicated for people suffering from gout since the purines that contain the sardines further increase the amounts of uric acid in people suffering from this pathology. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish Food
