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6 theses on the benefits of canned sardines for humans

Sardines are a popular variety of fish that is found in abundance in the Atlantic and Pacific Oceans, as well as in the Mediterranean Sea. This type of fish spoils quickly, so canned sardines are most often consumed.

They feed exclusively on plankton, so they do not contain high levels of mercury, which is observed in other fish. At the same time, they are rich in nutrients: vitamins, minerals and omega-3 fatty acids.

According to scientists, sardines bring tangible health benefits: they are able to prevent the development of a number of diseases from the heart and blood vessels, blood, as well as the nervous and endocrine systems.

Content

How they are useful – 6 facts
Safety, possible harm
Which canned food should I choose?
Conclusion

How they are useful – 6 facts

Below are 6 useful properties of sardines (based on evidence).

1. The presence of valuable substances in the composition

Sardine is not high in calories (about 150 calories per 100 grams), but contains a number of important biologically active substances:

Name of the component	Percentage of the recommended daily requirement (in 100 grams of fish)
proteins	25% (19 grams)
fats	17.9% (10 grams)
Vitamin B2	8.3 %
Vitamin B5	20 %
Vitamin B6	35 %
Vitamin B12	366,7 %
nicotinic acid	20,2 %
potassium	15,4 %
magnesium	10 %
sulfur	20 %
phosphorus	35 %
iron	23,3 %
iodine	13,6 %
cobalt	300 %
chrome	110 %
zinc	6,7 %
omega-3 fatty acids	100 %

Each of the presented substances has great value for the human body. However, the main advantage of fish is the high level of omega–3 fatty acids, which can reduce cardiovascular, endocrine and oncological morbidity.

Sardine is rich in omega-3 fatty acids, as well as important vitamins and minerals.

2. Suppression of chronic inflammation

Chronic inflammation is a physiological but extremely dangerous process in the body.

The higher its activity, the greater the risk of malignant tumors and a number of diseases of the cardiological, endocrinological and gastroenterological profiles.

According to American scientists, regular consumption of sardines rich in omega-3 polyunsaturated fatty acids leads to a decrease in the activity of chronic inflammation, and, consequently, protects the body from cancer and a number of chronic diseases.

The inclusion of sardines in the diet contributes to the suppression of chronic inflammation and reduces the risk of developing cancerous tumors and chronic pathologies.

3. Prevention of atherosclerosis

Atherosclerosis is a rather severe deviation in which atherosclerotic plaques form on the walls of arterial vessels, leading to a decrease in blood flow or complete obstruction of the artery (with plaque rupture).

This pathological process is based on an increase in total cholesterol and its atherogenic fractions (TAG, LDL, VLDL) in the blood in combination with damage to the endothelium (inner surface) vessels.

Omega-3 fatty acids have a beneficial effect on the lipid profile, contribute to reduction of total cholesterol concentration , TAG and LDL, which provides reliable prevention of atherosclerosis and associated conditions (coronary heart disease, chronic cerebral ischemia, myocardial infarction, stroke, etc.).

The effectiveness of fish has been proven in many studies. For example, experts from the USA discovered there is a direct link between high intake of omega-3 fatty acids and a rare incidence of coronary heart disease, as well as a low mortality rate from this disease.

Also polyunsaturated fats prevent the appearance of fatal arrhythmias and cardiac arrest.

Sardines contain omega-3 fatty acids, which protect the walls of the arteries from the formation of atherosclerotic plaques.

4. Lowering blood pressure

According to foreign scientists, regular consumption of sardines rich in potassium and omega-3 fatty acids leads to a decrease in blood pressure.

Potassium causes direct relaxation of the muscles of the arterial walls, and fatty acids inhibit chronic inflammation, increasing the sensitivity of vascular endothelial receptors to the effects of external factors regulating vascular resistance.

Regular intake of fish contributes not only to lowering blood pressure, but also provides prevention of early development of hypertension.

Sardine is able to reduce blood pressure due to the presence of potassium and omega-3 fatty acids in the composition.

5. Prevention of anemia

Anemia is a common disease, the incidence of which increases with age.

The main cause is a deficiency of iron or vitamin B12 due to various factors: chronic blood loss, diseases of the bone marrow or gastrointestinal tract, the persistence of helminths, improper eating behavior.

Sardines are rich in both iron and vitamin B12, which are extremely important for maintaining hematopoiesis. Iron is a structural component of hemoglobin, the main oxygen carrier, and vitamin B12 regulates the processes of creating shaped blood elements.

Sardine contains vitamin B12 and iron, which play an important role in hematopoiesis and prevent the appearance of anemia.

6. Normalization of higher nervous activity

Sardines contain record amounts of B vitamins (especially B12).

B vitamins, according to the data of the scientific community, have a number of beneficial effects in relation to the brain:

Improve the cognitive sphere ( memory , attention , thinking);
Increase stress tolerance;
Reduce the severity of any Depressive disorders ;
Provide prevention of neurodegenerative pathologies (Alzheimer's, Pick's, Parkinson's diseases).

Sardines have a complex effect on the central nervous system, improving its functioning and providing prevention of degenerative diseases.

Safety, possible harm

In some cases, sardines can be harmful to health. The most common side effects include:

Mercury poisoning. Any fish contains this metal in its composition, with excessive consumption (more than 2 kg per day), signs of intoxication may appear.
Dyspeptic disorders. They are caused by increased consumption of sardines and subsequent overload of the gastrointestinal tract. They usually manifest in the form of bloating, nausea, and, less often, vomiting.
Allergic reactions. Are quite rare and are, as a rule, systemic in nature. They are caused by the sensitization of the body to fish proteins.

The use of sardines has contraindications and can lead to a number of side effects, the possibility of which should be taken into account.

Which canned food should I choose?

In general, any conservation option leads to a decrease in the vitamin content by 10-50%, but minerals and omega-3 fatty acids remain almost in their original volume.

When choosing, it is recommended to carefully study the composition – chemicals (preservatives, flavor enhancers, etc.) should not be present. The percentage of raw materials is at least 50%.

There are several types of canned sardines:

In oil;
In its own juice;
In tomato juice.

It is recommended to choose sardines canned in their own juice. This treatment option allows you to save the maximum amount of valuable nutrients. This applies not only to sardines, but also to any other popular preserves: tuna, saury, sprats.

Before buying canned food, it is recommended to carefully examine the appearance of the jar. It should not have traces of deformations, rust or chips.

Canned sardines retain a significant amount of nutrients. Before buying, you should consider a number of features that allow you to choose a really useful product.

Conclusion

Sardines are of great value to our body, as they are rich in vitamins (especially B12), minerals and omega-3 polyunsaturated fatty acids.

With regular consumption of this type of fish, there is an improvement in the functioning of the central nervous and hematopoietic systems, endocrine and cardiovascular diseases, as well as malignant neoplasms, are less common.