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20 Surprising Health Benefits Of Sardines

20 Surprising Health Benefits Of Sardines

Sardines are probably not at the top of many “best tasting foods” lists. However, that does not mean you should not consider making sardines a regular part of your diet. In fact, it turns out sardines are actually quite healthy for you.

Here are 20 surprising health benefits of sardines I wish I knew earlier:

1. It is rich in protein.

Just 3 oz. of sardines provides 23 grams of protein.

2. It reduces inflammation and risk of disease.

Sardines are an excellent source of EPA and DHA, which are two fatty acids that studies show the body uses to reduce inflammation. Inflammation is at the root of most diseases. If you want to “spice up” the anti-inflammatory defense, add a little bit of turmeric when you are preparing your sardines.

3. It provides many essential vitamins and minerals.

Sardines are an excellent source of vitamin B 12, vitamin D, calcium, and selenium. The vitamin B 12 is especially important because studies show that about 40% of Americans are actually deficient in this important vitamin.

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4. It protects bone health.

In addition to the vitamins listed above, sardines are also a great source of calcium. Calcium is extremely important because 99% of the body’s calcium is stored in the bones and teeth. Just 2 oz. of sardines contains 217 mg of calcium.

5. It helps combat anxiety and depression.

Sardines contain a high content of omega-3 fatty acids. New findings indicate that there is a strong correlation between omega-3 fatty acids and a lack of depression. As a result, they can help prevent mood disorders such as anxiety and depression.

6. It controls blood sugar levels.

Both the high protein and healthy fat content work to slow down the absorption of sugar into the blood.

7. It helps curb appetite.

Sardines help curb appetite by preventing food cravings and unnecessary snacking. Simply put, the high protein and high fat content helps promote weight loss because it fills you up.

8. It is one of the least contaminated sources of fish.

Sardines do not contain as many toxins and metals as large predatory fish, such as tuna and swordfish.

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9. It has a low ecological and environmental impact.

Sardines are close to the bottom of the food chain because they feed on plankton.

10. It prevents blood clots.

Regular intake of omega-3 fats, which is found in fish like sardines, is good for the heart because it reduces cholesterol and blood pressure.

11. It has anti-cancer properties.

Cancer research has shown that the intake of calcium and vitamin D can be very helpful in preventing certain types of cancer.

12. It has antioxidant properties.

Sardines contain selenium, which is helpful in neutralizing free radicals and protecting the organs from damage.

13. It promotes a healthy immune system.

Consuming sardines can help in building up the immune system. Research shows that sardine fish oil may improve immune system by increasing the count of immune cells.

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14. It is great for your skin.

The fats found in sardines play a big role in skin cells. It decreases skin inflammation and gives you a healthy glow.

15. It reduces insulin resistance.

Insulin resistance is one of the major factors to look for in diabetes. Some studies show that consuming sardines reduces insulin resistance.

16. It aids in the prevention of heart disease.

The high omega-3 fatty acid content found in sardines play a major role in controlling heart disease. Research has shown that omega-3 fatty acids (such as EPA and DHA) break down bad cholesterol in the body and aid in the prevention of heart disease.

17. It reduces risk of age-related macular degeneration.

Age related macular degeneration (AMD) is a condition which is usually seen in adults over the age of 50. Macular and retinal degeneration over the years results in loss of vision. Recent studies have shown that consuming fish, such as sardines, results in a reduced risk of developing AMD.

18. It is a very “efficient food.”

It is low in calories but packed with nutrients. It is also easy to eat and can be prepared in many different ways.

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19. It promotes healthy brain function.

Fish oil and healthy fats are known to be good “brain food.” This makes sense when you consider that 60% of the brain is made up of fat.

20. It is rich in copper.

Sardines are rich in copper, which is vital to the generation of energy from carbohydrates inside of cells.

Featured photo credit: Sardine!/Brian Gratwicke via flickr.com

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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