Hey 👋 yesterday I shared a pic of the humble but awesome Sardine! I love sardines fish 🐟 They’re good for cardiovascular health ❤️, joints, skin, memory, & energy levels. They’re sustainable & low in mercury.
Fresh or tinned they are full of omega-3, essential to our all-round well-being.
The key thing about omega-3 is that it is a polyunsaturated fat, so that means it is a long-chain fat that the body can’t produce itself, so to gain from its many benefits, you need to make sure you are including it in your diet.
And this is one of the reasons I LOVE sardines. At around 40 - 50p a tin they provide great nutritional value for money. They’re a good source of protein 💪 needed for growth and repair, & are bursting with omega-3s, which aid brain function and circulation ❤️ Sardines in tomato 🍅 sauce have fewer calories than those tinned in oil (160kcal v 220kcal per 100g) & provide a dose of lycopene, believed to aid heart & prostate health (I've talked about this before on my tomato 🍅 post!) Plus, a 120g tin sardines in tomato sauce (with bones) contains more than 500mg of the 800mg RDA for calcium and 9.6mcg vitamin D, needed for the body to absorb calcium. Be aware, though, that most tinned sardines have added salt – around 1g per 120g, but check the label as some contain up to 2g. .
You can mash & eat the tiny bones - think of the calcium!!! But if you can't go there - it takes 1 minute to pop them out. I will do a future post of fresh sardines 🎣- a warmer season fave of mine!!!! Otherwise get busy with canned on toast, in salad, with pasta (will share a future recipe of spicy sardine spaghetti)