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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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