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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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