Sardines are recognized for their multiple health benefits, making them an essential food for a balanced diet. Nutrition experts highlight that its inclusion in the daily diet can significantly improve nutritional quality.
It contains “components known for their cardioprotective effects, including calcium, potassium, magnesium, zinc, iron, taurine and arginine,” explains a 2023 study reported by BBC Worldwhich argues for the desire to consume sardines over the consumption of omega-3 supplements.
“Sardines are considered one of the important sources of this type of omega-3 fats, as are salmon and herring, because they are fish that live in cold water and produce this type of fat to regulate their temperature,” Professor Jorge Monserrate, from the department of natural sciences, health and well-being at the Miami-Dade Faculty in Florida, explained to the British media.
Essential properties and nutrients
Omega-3. The consumption of sardines provides omega-3 fatty acids, crucial for the functioning of the brain and heart. These components are necessary for cardiovascular health and can help prevent various diseases related to inflammation.
High quality proteins. Sardines are an inexpensive source of high-quality protein. An analysis reveals that one can can offer a substantial amount of protein along with calcium, magnesium and essential vitamins such as B12 and D. Its nutritional profile is superior to that of many conventional protein sources.
Magnesium and calcium. An indispensable aspect of sardines is their calcium and magnesium content, which promotes bone health. When consuming sardines, you ingest their bones, a source of calcium that is easily metabolized by the body, even surpassing milk in the content of this mineral.
A healthy and affordable solution
Incorporating sardines into your weekly diet is a healthy and accessible option for most people.
While you should pay attention to the sodium content in canned versions, fresh sardines could offer even more benefits.
Education about its preparation and different ways of consumption is key to making the most of its nutritional properties.
The best ways to prepare them
The best ways to prepare sardines to preserve their nutrients are cook them for a short time, with gentle heat and using little fat. The most favorable options are usually steamed, gently baked, briefly grilled or preserved with olive oil, because they help better preserve proteins, omega-3s and minerals.
Recommended methods
- Baked soft: With moderate temperature and only the time necessary for them to be done. This reduces the loss of nutrients due to overcooking.
- Grilled or non-stick pan: Over medium-high heat for a few minutes per side, avoiding drying out.
- steamed: It is one of the softest options, because it has less direct contact with heat and preserves the texture well.
- Homemade canned with olive oil: Cooked briefly, placed in sterilized jars and covered with oil; This helps maintain them and take advantage of their nutrients.
What should be avoided
- Fry too long or at very high temperatures, because prolonged high heat worsens the quality of the fats.
- Overcook themsince overcooking can dry them out and reduce their culinary value.
- Reheat them several timesbecause each additional heating further deteriorates its texture and part of its heat-sensitive compounds.
Practical tricks
- Use olive oil in small quantity.
- Add salt at the end or in moderation.
- Cook sardines whole when possible because they require less handling this way.
- If you can preserve, sterilize the jars well and cover the fish completely with oil.
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