So are canned sardines actually healthy? The answer is: absolutely. Canned sardines are a nutritional powerhouse. Not only are they an excellent source of protein, vitamin B12, vitamin D and calcium (containing more than 20% of the Daily Value), but they’re also a good source of iron, and one serving of canned sardines contains close to 100% of the recommended daily intake of omega-3 fatty acids.
Seafood is a concentrated source of many essential nutrients, with fish like sardines being particularly high in protein and vitamins and minerals. This makes seafood a must-have to incorporate into your daily diet. However, we all know it can be challenging to maintain a balanced and nutritious diet when you’re at the tail-end of a long day and don’t have the energy to whip up a complex meal. Luckily for you, canned sardines are one of the quickest and most convenient ways to incorporate seafood into your diet, and the best part is that they require little to no prep, just some muscle to get those tins cracked open.
As protein intake becomes more of a focal point in the online health and fitness community, canned sardines have emerged as a convenient solution that checks all the boxes. But not every trending thing on social media deserves the hype that it gets, so that begs the question: are canned sardines actually healthy?
We’ve broken down some of our favourite health benefits that canned sardines might offer.
Heart-Health Benefits
In Canada, cardiovascular disease is the second leading cause of death, with over 2.6 million Canadian adults aged 20 and over living with diagnosed heart disease. That statistic alone is reason enough to increase your personal efforts in reducing or preventing this condition. Studies have shown that Omega-3 is an important component in protecting the condition of your heart, and sardines are full of Omega-3s. Omega-3 is a type of fatty acid that is vital for many bodily functions, it helps to decrease inflammation and oxidative stress in the body while aiding in regulating processes like blood clotting, all of which help to promote strong blood flow and decrease the risk of cardiovascular diseases.
Brain Health Benefits
Speaking of Omega-3s, it’s long been discussed that omega-3 fatty acids have great cognitive health benefits, with it being linked to improved learning, memory, cognitive well-being and blood flow to the brain. While there are plenty of Omega-3 supplements out there, the best way to reap the full benefits of this essential nutrient is a food-first approach.
Plus, a can of sardines is usually less expensive than a bottle of specialty supplements.
Bone Health Benefits
As a child, we were always taught that drinking milk would help grow strong bones, but canned sardines would do the same, if not a better job. Canned sardines are packed with calcium and vitamin D, two nutrients that play a critical role in bone health, and as we grow older, protecting the health of our bones is crucial for healthy aging. Sardines offer more bone health benefits than other seafood options, as canned sardines don’t always have all the bones removed, and you’ll be eating the skin, adding a bonus to the nutritional value since the tiny bones are packed with calcium and vitamin D.
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