What Are Sardine Health Benefits?

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  • Written By: Donna Johnson
  • Edited By: Nancy Fann-Im
  • Last Modified Date: 30 December 2019
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The name sardine can apply to any of several fish of the herring family. These fish, which grow up to 12 inches (30.48 cm) long, are often canned in oil or tomato sauce for human consumption and contain necessary nutrients, including vitamin D, calcium and omega fatty acids. Sardine health benefits from these ingredients include improvement in cardiovascular health, a stronger immune system and healthy bones.

One of the most important of the sardine health benefits is a healthier cardiovascular system. Sardines are rich in omega-3 fatty acids, which help lower triglycerides in the blood. Low triglyceride levels correspond to a decreased risk of blood clots and plaque buildup in the arteries. Serving whole grain pasta with sardines rather than white pasta gives more soluble fiber, which can reduce low-density lipoprotein (LDL) cholesterol, often called the bad cholesterol. Excess amounts of LDL in the blood may lead to blood clots that in turn may cause heart disease or stroke.

The presence of vitamin D means that another of the sardine health benefits is a stronger immune system. This vitamin activates the immune system's T cells to fight off infections. Vitamin D deficiency may result in these cells remaining dormant, making the body more susceptible to viruses and bacteria.


Vitamin D also works in conjunction with calcium to add stronger bones; this is another one of the sardine health benefits. Calcium is necessary for strong bones and can prevent bone mass loss due to osteoporosis. The body cannot properly absorb calcium without an adequate supply of vitamin D, however. A 3-ounce (85.05 g) serving of sardines contains 324 mg of calcium, found in the soft bones of the whole fish, and up to 213 IU of vitamin D, depending on the type of sardines and the canning method used.

Nearly anyone can benefit from the nutritional value of sardines. One of the facts about fish that are commonly presented to pregnant women is that certain species should be limited or avoided due to the potential harm their mercury content may cause to the developing fetus. The mercury content of sardines is among the lowest of all fish, meaning that pregnant women may enjoy sardines up to twice a week. Each serving can be up to 6 ounces (170.10 g) in size. The growing fetus will benefit from the omega-3 fatty acids, calcium and vitamin D present in sardines without the risk posed by mercury.


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Post 3

There are plenty of people who do not like fish, but they can still get the fish benefits that people who regularly eat fish get. The article mentions that one of the health benefits of sardines is that the fish contain vitamin D, which is good for a number of things including helping fight off illnesses and helping build strong healthy bones.

If you don't like the taste of fish then you can take a vitamin D supplement and still get the benefits without having to eat sardines or some other fish. The supplements are also good for people who are concerned with the levels of mercury being found in fish these days.

I know a lot of people who take fish oil daily to help prevent heart disease. This is good because most people don't eat fish every day.

Post 2

More doctors are recommending Mediterranean diets to their patients because of the health benefits of fish. A lady I know has diabetes and her doctor told her she should be eating a Mediterranean diet. However, for her, there is one problem with this diet. She hates fish.

She could still eat the fruits and vegetables because they are also very good for you and also part of a Mediterranean diet.

Post 1

My mama and daddy would buy those canned sardines at the country store near where we lived. I thought the little fish were some of the most disgusting things I had ever seen. Of course, I didn't tell my mama and daddy what I thought. I actually had nightmares about those dead fish starring at me. And on top of the way they looked, they smelled terrible too. I know fish benefits related to our health are supposed to be some of the best, but I will not be getting any of those benefits from canned sardines.

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