For some people, no shopping is complete without buying a few tins of sardines while some other people skip that part of the mall. But if you haven’t been eating enough sardines, you should reconsider. Apart from being tasty, especially when consumed in good sauce, sardines are one of the healthiest foods, packed with so many nutrients.
In Nigeria, Sardines are popularly known as ‘Titus Fish’. Titus fish is a canned sardine brand that become popular among Nigerians and hence most people now refer to sardines as Titus fish.
Sardines are mostly available in tins or cans, where they are preserved in oil, and that is the way most people have enjoyed them. However, some are fortunate enough to reside in areas where the fish are easily caught, and they enjoy it fresh. Whatever manner you have it in, you will still enjoy the nutrients present in the fish.
What makes sardine so good is that it is inexpensive, and it remains one of the cheapest sources of protein. Sardine is also rich in Omega-3 fatty acids, as well as other vitamins like vitamin B2, B3, B12, vitamin D, and minerals like niacin, calcium, potassium, selenium, and a lot more. [1]
Sardines are also quite healthy, with very low mercury and metal levels, compared to other fish. That very small fish can do your body a whole lot of good. Nevermind the smell or the taste, just focus on what you stand to benefit when you eat the fish. So today, we would be discussing some of these sardine health benefits.
Health Benefits of Sardines (Titus Fish)
From these nutritional components mentioned above, you can reduce that there are many health benefits of sardines. Let’s find out some of them.
1. It strengthens your bones
Sardines are a rich source of calcium, which helps to make the bones stronger. This makes it an excellent choice for those who are lactose intolerant, who can’t consume milk. In fact, sardines have more calcium in them than in a glass of milk. Most of the calcium is stored in the bones of the fish, which are quite soft and easy to consume and digest. Sardines also contain phosphorus, another important mineral that helps strengthen bones. Sardines are are good source of Vitamin D, which also strengthens the bones. [2] [3]
You can also check out some other health tips for stronger bones.
2. It is a good source of protein
Like we noted earlier, sardine is one of the cheapest sources of animal protein, which is the type you need to consume more, containing as much as 23g of protein for a 4.4oz tin. The protein contains a healthy amount of amino acid, which the body needs for the formation of new cells. [4]
3. It helps reduce inflammation
Eating sardines also reduces inflammation, which could cause diseases. This is because sardines contain EPA and DHA, which are two types of fatty acids that help the body to reduce inflammation, by fighting infections, keeping the body healthy.
4. It protects your heart
If you want to keep your heart safe, then you need to consume more sardines. Another job of the EPA and DHA fatty acids is that they help lower cholesterol levels in the body. It is also a source of vitamin B12, which reduce the level of homocysteine, which damages arteries. [5]
5. It boosts the immune system
Sardine contains selenium, a chemical that has been found to improve your thyroid and adrenal health. This helps to strengthen your immune system, enabling the body to fight off diseases. [6]
6. It’s safe for pregnant women
Sardine is one of the few foods that are considered safe for pregnant women. This is because they have very low metal content compared to other fish. The reason for this is that sardines are bottom feeders and consume things at the bottom of the ocean, like plankton. EPA and DHA fatty acids also help in brain development for the fetus in the womb. [7]
7. It maintains blood sugar
The healthy fats in sardine help to keep down the sugar levels in the blood and manage the response of insulin, making it an essential food for those who are suffering from diabetes.
8. Low in Mercury
Other fish foods usually contain mercury which is said to be toxic when taken in high amounts. Nonetheless, sardines are low in the food chain, hence are also low in contaminants, such as mercury, compared to other fish commonly eaten by humans. [8]
No doubt, sardines are a very healthy food, with a lot to offer, even for the unborn. If you have been looking for a reason why you should start eating sardine, you would find these reasons very convincing. So go ahead and indulge now. Most people in Nigeria consume sardines in a variety of ways. It can eaten in instant noodles, spaghetti, stew and rice. It can also be eaten with bread.
Before making use of sardines, ensure that the canned sardines have been rinsed under cold water, while fresh sardines should be gutted and then rinsed before used.
I don’t think I’ve ever eaten sardines, but with this many health benefits I should probably rethink that!