Sardines- So Very Nutrient Dense

Sardines- So very Nutrient Dense

If you’ve never eaten sardines yet, it’s time to give it a try. An oily fish, also known as pilchards, have silver skin and rich-tasting flesh, and tastes somewhat like tuna. The name sardine comes from Sardinia, where this soft-boned fish was once abundant.


Sardines are an insanely nutrient food. Why? The small fish are rich in omega-3 fatty acids and other micronutrients.
Sardines are a good source of protein, selenium, and vitamin b12. Their small, edible bones are also an excellent source of calcium.

Omega-3 fatty acids known for being a healthy fat, are anti-inflammatory which help with cognitive function, heart health, skin moisture and eye health.

Great for bone health, sardines contain vitamin D, calcium and phosphorus. These minerals provide density and make bones stronger.

Sardines are rich in protein, which is necessary for cell growth, musculoskeletal function, strength, skin, muscle, and for the formation of red blood cells.

Known as the sunshine vitamin, Vitamin D is important for bone health, as it helps your body absorb and retain calcium and phosphorous. This sunshine vitamin also helps build immunity and helps fight off infection.

The trace mineral selenium plays an important role “in the body’s antioxidant pathways and affects reproduction, thyroid hormone production, DNA synthesis, and immunity.”

Canned sardines when placed in a cool cupboard can last up to two years, but the flavor and quality may start to degrade after about two years. Sardines come in  olive oil, water, tomato sauce, mustard, and hot sauce. Just check for any additional additives before buying.

Sardines can be incorporated into your diet a few different ways. They can be eaten on a salad or on a piece of sour dough bread.

Sardine salad: Instead of using tuna or chicken on top of a salad, combine 1 can of flaked or mashed sardines with fresh lemon juice, diced red onion, tomatoes, avocado and drizzle with organic cold pressed olive oil.

Sandwich- Drain the can, remove sardines and mash them with olive oil, mayonnaise. Add diced red onion, celery, dill pickles, sea salt, ground pepper. Spread on toasted sour dough bread.

Incorporating sardines into your diet is an economical way to get your fats, and minerals.

Just give it a try. You just may be surprised how much you like sardines.

Smell, Taste, Enjoy. Be Mindful of the Food You Eat.