Sardines: Nutrition Facts and Health Benefits

Sardines: Nutrition Facts and Health Benefits


Sardines are a kind of oily fish – a member of Clupeidae family.

Also called pilchards, sardines are main ingredient for canned fished.

For long, sardines have gained interest in health community thanks to its loading with many beneficial health effects.

This article will shed light on nutrition facts and health benefits of sardines which may prompt you to add it more into your diet.

Nutrition Facts

Sardines: Nutrition Facts

Despite common thought that sardines are single species, they include up to 21 categories.

Some popular kinds of sardines are sardina, sardinops, sardinella and dussumieria.

Atlantic and Pacific oceans are 2 places where people can catch a huge amount of sardines.

Result from studies has shown that sardines has high concentration of nutrients (1).

Averagely, a serving of canned sardines contains energy, lipid and fat.

Also, sardines are an excellent source of calcium, iron, magnesium and phophorous.

Thiamin, riboflavin, vitamin A,D, E, K are telling examples of vitamins in sardines.

What’s more, sardines are packed with saturated fats, cholesterol and monounsaturated fats.

Bottom line: The richness in fatty acids, minerals and vitamins is a good explaination for certain benefits of sardines.

Health Benefits of Sardines

Sardines have no fat and abundant source of micro-nutrients, which make it an ideal solution for many  health ailments.

Following are top 7 benefits of sardines which have been proved instantly by scientific evidence.

1. Cardiovascular Diseases

For long, sardines have been praised thanks to its beneficial effects on heart health.

Loading with great source of omega-3 fatty acids, sardines can effectively improve heart health (2).

Result from many studies has indicated that omega-3 fatty acids may break down LDL cholesterol (the “bad”), which is really helpful for a healthy heart.

Moreover, omega-3 fatty acids are able to remove arterial plaque.

In fact, arterial plaque is a dangerous factor for blocking arteries and high blood pressure.

Therefore, it is easy to understand that improving heart health is one of the most typical benefits of sardines.

Bottom line: An excellent source of omega-3 fatty acids can make a considerable contribution to heart health improvement.

2. Blood Clots

When it comes to benefits of sardines, many people refer to its good influence on blood clots.

It is undeniable that blood clots are really dangerous factor.

Facts have shown that they can seriously trigger improper function of heart system (3).

By providing the body with omega-3 fats, people can effectively prevent blood clot formation.

Therefore, the chance of high blood pressure or cholesterol levels will also smaller.

Interestingly, sardines are packed with a great source of omega-3 fatty acids.

Bottom line: Sardine consumption can play a role in preventing blood clots from forming and doing harm to heart health.

3. Macular Degeneration

One mechanism behind benefits of sardines is its ability to address macular degeneration.

Generally, macular degeneration usually happens in old people (4).

If not treated properly, macular degeneration will lead to visual loss.

Fortunately, recent studies have supported that moderate sardine intake may prevent the development of macular degeneration (5).

4. Cancer

Sardines: Cancer Prevention

Another factor which contributes to benefits of sardines is anti-cancer effects.

Particularly, the perfect combination of vitamin D and calcium in sardines can inhibit the growth of cancerous cells inside the body (6).

5. Bone Health

Clearly, enough calcium consumption can guarantee a better bone health.

Acting as a good source of calcium, sardines may effectively strengthen bone system (7).

According to scientists, the combination of eating sardines and doing exercise regularly can prevent numerous bone-related system, especially osteoporosis.

6. Immuntity

The massive benefits of sardines make them an ideal method to foster immune system.

In fact, immunity plays an important role in the body system.

Its function is to seek for and fight against the attack of any foreigners.

Therefore, any damage to immunity will seriously affect people’s health.

Scientific research have concluded that oil extracted from sardines can increase the number of immune cells, which makes it a promising food for immunity (8).

Bottom line: Sardine consumption can help people build up a healthy immunity.

7. Skin Health

Skin is always a best friend of people.

No one can refuse to have a healthy and glowing skin layer without any signs of damage.

Thus, many people don’t hesitate to pour a huge amount of money on costly beauty products.

However, these goods sometimes do not meet people’s expectation as they may go together with some adverse effects.

Instead, people can choose some natural ingredients to improve their skin condition.

Among many foods which nature has offered us, sardines are popular.

Not only can sardines reduce inflammatory levels, it can also make you look younger and more beautiful (9).

Bottom line: Sardines are a reliable food which can help people have a better skin health.

Take Home Message

In addition to above benefits of sardines, this food can also take effects in many other situation.

For instance, selenium in sardines can break down free radicals and protect body organs (10).

What’s more, abundance source of proteins in sardines will help with people’s muscle building (11).

In general, people can all well tolerate sardine consumption.

However, in some cases, eating sardines may post some health threats.

In particular, high content of purines in sardines is risk factor for kidney health and gout patients (12).

Additionally, sardines may trigger allergic reactions in certain people (13).

When it comes to choose, purchase and store sardines, there are also some things to remember.

To specify, sardines are available all the time.

They include many varieties and have relatively cheap price in comparison with other kinds of fish.

However, eating fresh sardines can best benefit people’s health.

When choosing canned sardines, it is important to check the date for your product.


Following are some recipes to prepare sardines:

  • Mix fresh sardines with garlic, lemon juic, pepper and condiments before grilling them.
  • Also, add 2 spoons of olive oil to sardines before adding cut tomatoes, cucumber, olives and lemon , salt, pepper, vinegar into them to make sardine salad.


Sardine Nutrition Facts

Sardine Health Benefits

Sardine Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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