Happy Sunday! We went grocery shopping this morning like we normally do on Sunday’s and I was walking through the aisles and saw the canned sardines. I am currently taking food science + food science lab and we just wrapped up our previous chapters including the chapter on fish. Since we discussed canned sardines specifically, it was fresh on my mind and I decided to snag a can to try it today since it has been so long!
I had some Simple Mills Mediterranean crackers on hand (they are like pita chips) and I put the sardines on top. The sardines I bought were the Brunswick Boneless Sardine Fillets and they were soaking in pure olive oil (no salt added). Not only did they taste great (if you can get passed the typical fish smell), but they are PACKED with nutrients and are low in mercury (compared to tuna). Why are they low in mercury and how are they nutritionally beneficial? Let’s get into it…..
Low Mercury Levels
Sardines are a smaller fish which means they have a lower size and surface area. They also do not eat smaller fish. Mercury gets caught in fish gills and scales because of the presence of methyl mercury in most bodies of water. The larger the fish, the more mercury they can soak up along with the fact that larger fish eat smaller fish (double the mercury). [1] Canned sardines can be a great snack alternative to tuna (a large fish) if mercury levels are a concern. In general, we should all be aware of our mercury exposure, but pregnant women especially need to be mindful. [1]
Nutrition Profile
Sardines have a lot to offer. According to the USDA Food Database (a really helpful tool, by the way), one can of sardines with oil are packed with the following nutrients:
Protein – 23 g
Calcium: When you think of calcium, you think of your bones, right? Calcium is stored in our bones and the body accesses that when certain receptors in the body indicate low levels – cool huh? It is not only important for our bone health, it also supports muscle function, our cardiovascular system, and our nerves. [3]
Magnesium: Did you know that magnesium is involved in your body’s ability to produce energy? It also helps with building bone, muscle contraction and keeping a normal heart rhythm. It is also stored in the bones. You can find magnesium in sardines and other fish. [4]
Selenium: This nutrient is really supportive in thyroid function because it helps with thyroid hormone metabolism. [5]
Vitamin B-12: Commonly linked to discussions about energy but it’s so much more than that. B-12 is really important for the formation of our blood cells, our DNA and the health of our nervous system. It is absorbed in our small intestine and delivered to the rest of the body by way of intrinsic factor. [6]
Vitamin A: You can find vitamin A in carrots too – remember that saying, carrots are good for your eyes? It’s true! It is also supportive to our immune system and our reproductive system. [7]
Vitamin D: Not only can you get vitamin D from the sun through your skin, but it can be found in fish too. It helps your body absorb calcium and it is best paired with vitamin K (which is also found in sardines). Because of it’s partnership with calcium, it also helps with bone growth. [8]
Omega-3 Fatty Acids: There is a lot of buzz about Omega-3 fatty acids and for good reason. They are supportive to our heart health, the structure of our cells, our immune system and our endocrine system (hormones). It an also be used as an energy course of the body. [9]
Wrapping this up
If you can get passed the smell and the appearance, it can be a rally beneficial snack. What is great about it also is that it doesn’t require refrigeration when unopened. They are great snacks for travel, hiking, or if you don’t have power. They are a great source of protein in addition to all of those other nutrients.
If you end up giving them a try or if you enjoy them already, let me know!
Thanks for reading,
Crystal
References:
- Brown A. Understanding Food Principles and Preparation. Cengage Learning; 2011.
- Sardines, canned in oil – USDA FoodData Central
- NIH Calcium Fact Sheet
- NIH Magnesium Fact Sheet
- NIH Selenium Fact Sheet
- NIH Vitamin B12 Fact Sheet
- NIH Vitamin A Fact Sheet
- NIH Vitamin D Fact Sheet
- NIH Omega-3 Fatty Acids Fact Sheet