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Last Updated on March 11, 2021

20 Surprising Health Benefits Of Sardines

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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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Published on October 19, 2021

13 Fish Oil Benefits For Women And Men

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13 Fish Oil Benefits For Women And Men

Fish oils are great sources of omega-3 and -6 fatty acids. Omega fats are essential, meaning that they can’t be synthesized in your body and have to be eaten in your diet. Omega-3 is synthesized by microalgae—not by fish—but accumulates in the tissue when they are eaten by fish and shellfish further up the food chain. Oily fish contains about 30% fat in their tissues, and this is where the omega fatty acids are found. There are many claims about omega-3 fatty acids in fish oils. But what is the evidence of the real benefits of fish oil for men and women? Can fish oils really improve your brain health, reduce your cholesterol, or help your heart?

Learn about the role of omega-3 as signaling molecules, in cell membranes, arthritis, and even eye disease. Find out the main benefits of fish oil for men and women and how to get enough.

What Are Omega Fatty Acids?

There are two types of fats or fatty acids that are essential and can’t be produced in our bodies: omega-3 and omega-6. Omega-3 can be broken down into three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fish oils contain DHA and EPA omega fatty acids and are a good source of these essential fats.

13 Benefits of Fish Oil (Omega Fatty Acids)

There are several different health benefits of omega fatty acids. Below are the 13 most common fish oil benefits for men and women.

1. Structural Role in Cells

Omega-3 and -6 fatty acids have an important structural role, as they are needed for cell membranes. You have an estimated 724 trillion cells in your body, and that is a lot of cell membranes to keep healthy.

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2. Energy Source

Both omega-3 and -6 are sources of energy, just like any other fat source. This means they can be used alongside energy from carbohydrates to power your body, providing energy for essential functions and exercise.

3. Signaling Molecules

Omega fatty acids are used to form signaling molecules called eicosanoids, comprised of prostaglandins, thromboxanes, and leukotrienes that have extremely important functions within our bodies.

Prostaglandins

There are many different prostaglandins with wide-ranging roles, such as the sensation of pain, inflammation, regulation of pregnancy and birth, control of blood pressure, secretion of stomach acid, contraction, and relaxation of smooth muscle.

Thromboxanes

Thromboxanes regulate blood clotting by causing constriction of blood vessels and the aggregation of platelets (so they stick together), which are early steps in blood clotting.

Leukotrienes

Leukotrienes are involved in immune function by attracting immune cells, such as neutrophils, to sites of inflammation. They also constrict bronchioles in the lungs and make capillary walls permeable.

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4. Prevent Heart Diseases

Cardiovascular events are diseases related to blood vessels, such as clots, rhythm problems, and heart attacks. Studies have found that ALA may reduce the risk of cardiovascular events.[1][2]

5. Decrease Cholesterol and Triglycerides

Triglycerides are part of your cholesterol profile. Higher levels are associated with an increased risk of atherosclerosis and heart disease. Studies have found that there is an inverse relationship between omega-3 and triglyceride levels.[3] This means that an increased intake of omega-3 led to a decrease in triglycerides and that higher doses of omega-3 led to a greater effect. This effect was stronger in people who already had raised triglycerides.

One of the ways of decreasing your risk of cardiovascular disease is by lowering your cholesterol. One study found that EPA and DHA decreased triglycerides by about 15% and reduced the risk of coronary artery death and coronary events, which are illnesses of arteries supplying the heart.

6. Improve Brain Health

A grouped meta-analysis has not found any link between omega 3 and dementia, but more information is needed to see if omega-3 can prevent cognitive decline. Learn more about this here: How Fish Oil Boosts Your Mental Clarity And Brain Power

7. Help With Rheumatoid Arthritis

Omega-3 supplements have been found to benefit the clinical outcomes of rheumatoid arthritis and may even delay the need for medications.[4][5]

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8. Decrease Progression of Osteoarthritis

A large prospective study in patients with wear and tear (osteoarthritis OA) found that a higher intake of total and saturated fat was associated with an increased risk of worsening OA, whereas a higher intake of unsaturated fats was associated with decreased progression of OA measured via X-rays.[6]

The current opinion is that the metabolic products of omega-3 fatty acids are less inflammatory than those produced from omega6 fatty acids. Western diets are associated with an imbalance of omega-3 and -6 such that instead of levels of omega-3 being higher than omega-6, the reverse is more commonly seen.

9. Prevent Autoimmune Diseases

There is also limited evidence that omega-3 supplementation may benefit people with other types of autoimmune arthropathies like systemic lupus erythematosus (SLE), but more research is needed.

10. Good For Eye Health

The macula is part of the retina at the back of the eye, and although it is tiny—only about 5mm across—it has a very important role in vision. It is responsible for our central vision, most of our color vision, and the fine detail of what we see. Getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.[7][8]

11. Boost Your Mood

It is suggested that omega-3 may play a role in the prevention and treatment of depression. However, meta-analyses of the data have not confirmed clear benefits. Instead, more research looking at the effect of supplementing omega-3 in people with depression is needed.[9]

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12. Lower Blood Pressure

The evidence of the benefit of omega-3 fatty acids on high blood pressure (hypertension) is mixed with large-scale studies showing either no effect or a small reduction in risk of hypertension.[10][11] Omega-3 fats do have other health benefits, though. They are unlikely to do harm and are easily incorporated into your diet by eating oily fish twice a week and seeds, such as chia seeds, flaxseeds, and nuts.

13. Help With Fertility

Omega-3 appears to have a role in a healthy gamete (eggs and sperm) formation with consumption associated with increased probability of pregnancy and live birth rate.[12][13][14]

Where Are Omega Fatty Acids Found?

If you are allergic to fish or don’t eat it, how can you get enough omega-3? There are other sources of ALA is found in plant oils, such as flaxseed, soybean, and canola oils. DHA and EPA are found in oily fish, fish oils, and krill oils. DHA and EPA are synthesized by microalgae, not by the fish, but they accumulate in the tissue when they are eaten by fish and shellfish further up the food chain.

Final Thoughts

While there is evidence of the benefits for eye health, arthritis, improved cholesterol, and heart health, evidence to support the benefits of fish oil in helping high blood pressure, protecting brain health, and preventing dementia are less convincing.

Studies have found a “whole food effect” where eating oily fish appears to be more beneficial than supplementing with a fish or cod liver oil. There are also other plant-based sources of omega-3. Although some of these studies suggest that the more omega-3 the better, there is a limit to the recommended dose of supplements unless prescribed by your doctor.

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Omega-3 supplements may interfere with warfarin, due to its anti-platelet role in clotting, so it’s best to check with your doctor before starting a supplement.

Featured photo credit: Louis Hansel via unsplash.com

Reference

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