They make us good (old) bones
Calcium is found in the bones, sufficiently tender and crumbly to be consumed, and in the skin. In 100 g of canned sardines, there is about 400 mg of calcium, a good third of our daily needs after menopause, to supplement the intake of dairy products. They also contain phosphorus and a little vitamin D (about 10 µg / 100 g): the winning trio to ensure bone strength.
Wholeheartedly with our heart
They are full of omega-3 EPA and DHA (no other food conceals as much as fatty fish), with almost 1 g per 100 g, or 70% of the recommended daily allowance. However, these act as a cardiovascular shield: they participate in lowering blood pressure, the risk of atherosclerosis, etc.
They strengthen our brain
Studies have shown that people who consume large quantities of fatty fish such as sardines are less at risk for depression or Alzheimer's. The risk of brain damage decreases by 13% in people over 65 who eat it once a week. This is mainly explained by their richness in omega-3. Necessary for the constitution of brain cells, these also allow better exchanges between neurons to regulate emotional balance.
They nourish our muscles
It's not just meat to fill up on protein: sardines provide 25 g / 100 g of fish, or about a third of our needs (60 to 80 g / day depending on its weight). With in addition vitamin B12, involved in protein synthesis, and therefore in muscle mass.
They give us fishing
Canned sardines have a significant iron level, around 3 mg / 100 g. It is less than a rib of beef, but far from negligible if we do not love red meat to limit fatigue and better resist infections. Especially since it is largely heme iron, the best assimilated by the body.
Trust the little ones!
Fish absorb heavy metals released into the oceans, such as lead or mercury, from their fats, which could favor certain neurological diseases. Compared to tuna or salmon, which are at the end of the food chain (they eat the others), small species such as sardines or mackerels are less contaminated. You can eat one serving per week (a can of 100 to 120 g of sardines / person), and once a month only for tuna or salmon.
Read also :
⋙ Salmon, sardines, tuna: how to cook blue fish?
⋙ 10 fish to discover to feast on without breaking the bank!
⋙ 20 really great ideas for twisting canned sardines