Sardines naturally contain omega -3 multi -subturious acids (PUFA), in particular the Edosabentinoic acid (EPA) and the Docosaxanic acid (DHA), which support the heart, brain and metabolism. Sardines are also rich in essential nutrients that reduce infections, support bone health and improve cardiovascular results.
Unlike fish oil supplements, sardines provide nutrients in a completely accessible nutritional form and the body is well. The growing popularity of the sardines reflects, according to the News Medical website, the passage towards natural options rich in nutrients that promote long -term health. Although the consumption of sardine is associated with the benefits of cardiovascular, most support data is still based on observation, with a limited number of small laboratory experiments.
What are sardines?
Sardine is a small oily thickness that can be eaten fresh or canned, either in oil or tomato sauce. Sardines belong to the herring family and is known to contain a high percentage of Biova, in addition to the levels of calcium, iron, magnesium, potassium, phosphorus, vitamin D and vitamin B12.
Every 100 grams of cooked sardines contains about 382 mg of football, equivalent to 38 percent of the recommended daily amount. It also contains 2.9 mg of iron, 490 mg of phosphorus and 8.9 micrograms of vitamin B12, everyone supports bone health, red blood cells and cardiovascular functions.
The most important benefits for the health of sardines:
Full of omega fatty acids -3
Sardines are rich in more fiber fatty acids, which play a decisive role in reducing chronic infections, lowering blood pressure and improving fat. These fats also improve brain and mood functions by supporting the activity of neurotransmitters, in particular serotonin and dopamine, which are two cattle to regulate stress and fatigue.
High quality protein
Sardina provides a complete protein necessary to repair muscles, satiety and a metaphor, in particular with every 100 grams that contain more than 24 grams of proteins, and sardines are also rich in torrent and argan, which are amino acids that support the vascular function and control of blood and anti -oxed pressure systems.
Nutrient bones support
The sardines provide 382 mg of calcium per 100 grams, making it a strong alternative to the dairy products -caseari. Sardines are also rich in vitamin D, phosphorus and magnesium, which support bone safety and cardiovascular functions.
Full of vitamins
With sardines containing vitamin B12 with a concentration of 8.9 micrograms per 100 grams, sardines support the production of red blood cells, cerebral health and sustainable energy levels, which is particularly important in high force environments such as health care.
Less mercury
As a small medium nutritional fish, sardines accumulate less mercury, making it a safer alternative to people interested in reducing the risk of mercury, such as pregnant women. In addition, the selenium content in sardines resists any potential mercury toxicity by maintaining the function of antioxidants.
Source of selenium
Sardina contains 52.7 selenium micrograms per 100 grams, which supports the health of immunity and the repair of DNA (DNA).
economic
Canned sardines offer a low -content nutritional option of courtyards and rich in nutrients. The preserves process extends the expansion period, allowing its availability throughout the year without the need to cool off.
The long age of sardine storage, in addition to the minimum treatment, helps to maintain prices within reach of a wide range of consumers.
Clinical sardines are particularly useful for those who do not easily find fresh sea fruits or who are looking for meals suitable and suitable for the budget.
The preserves also uses less energy than freezing or loading of the air of fresh fish and modern technological developments, such as sterilization with variable temperatures, reduces energy consumption while maintaining the safety and quality of the product. In general, canned sardines are a practical and environmental option that balances nutrition, sustainability and ability to bear costs.
They should avoid sardines
Although sardines offer many health benefits, some people should be careful. For example, the high sodium in canned sardines can lead to high blood pressure levels, thus increasing the risk of cardiovascular diseases. Consequently, individuals with hypertension, kidney diseases or those who follow a low sodium diet must consume low sodium alternatives or new alternatives whenever possible.
Sardina also contains thermal allergens such as parfumine and tropomosine, which maintain its allergens even after the preserving process. More than 50 percent of people with allergic fish allergies to canned sardines, indicating that canned products are generally not safe for allergic patients.
Gotta individuals must also limit their sardine consumption due to the high percentage of purin in these fish. The Purenene is also for uric acid, which can exacerbate the symptoms of gout or stimulate convulsions in individuals exposed to infection. In addition, eating sardines regularly can increase uric acid levels, which requires moderation in eating it or consulting a doctor.
