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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 February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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