Packed in olive oil, tomato sauce, water, butter, or even mustard, sardines are one of the most widely consumed foods in the world. Although not everyone is a fan of their texture and smell, sardines are favored by most because of how inexpensive and convenient they are.
However, that’s not all. Sardines are also known for being packed with vitamins and minerals, including Vitamin B12, which helps maintain normal brain and nerve function; and copper, which helps the body create healthy red blood cells. Who knew such a tiny fish could have so many health benefits, right? In celebration of how amazing these creatures are, we celebrate National Sardines Day every 24th of November.
8 Health Benefits of Sardines
1. Reduces the risk of heart problems
Sardines are filled with omega-3 fatty acids, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), which are essential to heart health. This is because EPA and DHA help in the break down of LDL (low-density lipoproteins) or “bad” cholesterol, preventing them from accumulating in the body and causing heart problems, like heart attacks and stroke.
2. Strengthens bones
Aside from being rich in omega-3 fatty acids, sardines are also rich in calcium, a mineral that helps the body maintain strong bones and teeth, as well as carry out bodily processes, like nerve signal transmission and fluid regulation.
3. Improves immune function
Sardines are packed with nutrition! In addition to omega-3 fatty acids and calcium, they also contain significant amounts of vitamins B2, B3, B12, and D, as well as selenium, copper, phosphorus, protein, and choline. Amazing, right? All the vitamins and minerals found in sardines can help keep your immune system strong and healthy.
4. Promotes healthy brain function
Did you know that 60% of our brain is fat? So to keep it in good shape, it’s important that we include a sufficient amount of fat in our daily diet. However, not the unhealthy kind that’s found in cheeseburgers and pizza. What we want to be supplying our brain with is the omega-3 fatty acid DHA. Studies show that consuming high levels of DHA helps improve memory and overall brain function, preventing diseases like Alzheimer’s and dementia later on.
5. Helps prevent premature aging and wrinkles
If you want to have supple, glowing, younger-looking skin, then go ahead and add sardines to your regular diet! The nutrients and omega-3 fatty acids found in sardines will keep your skin looking radiant and wrinkle-free.
6. Has antioxidant properties
Like we mentioned earlier, sardines are a good source of selenium. Selenium is a mineral that helps detoxify the body from harmful free radicals, preventing them from causing damage to the organs.
7. Has anti-cancer properties
Believe it or not, but sardines are at the top of the cancer-fighting food list! In fact, according to an article from Independent.co.uk, a study conducted by researchers from the University of Oxford and the International Agency for Research on Cancer found that eating sardines regularly reduces the risk of bowel cancer. Additionally, they’re also known to prevent breast cancer.
8. Controls blood sugar levels
Since sardines are packed with omega-3 fatty acids and protein, they help slow the absorption of blood sugar. This helps to prevent diabetes, as well as manage existing diabetes.
Sardines Are Good for Pets, Too!
Sardines have amazing health benefits for humans, but guess what, they’re good for pets, too! Whether you have a cat or a dog, you can definitely share a sardine or two with them on National Sardines Day.
The omega-3 fatty acids, vitamins, and minerals found in sardines can do wonders for your pet. They can help reduce body inflammation, prevent diseases, and improve brain and bone development, making them excellent treats for growing kittens and puppies. However, moderation is key. If you decide to make sardines a part of your pet’s diet, it’s best to do so sparingly and only after you’ve talked to your veterinarian.
You can give your pet sardines as a treat once or twice a week. Go for canned sardines or wild-caught sardines in water to keep them from ingesting harmful ingredients and additives.
How to Celebrate National Sardines Day
Try a new sardine recipe
If you’re looking for a new recipe to try, why not find one with sardines as the main ingredient? They’re tasty, inexpensive, and super healthy! Plus, they’re pretty easy to incorporate into meals. The right sardine recipe can save you time and money even after the holiday!
Have a canned sardine party
Parties are always fun, but most of the time, they’re costly. A canned sardine party, however, requires a lot less money and effort. On National Sardines Day, you can invite your friends or family over and celebrate the holiday together!
Prepare foods like bread, rice, crackers, leafy greens, or even pasta, to be paired with the canned sardines. You can even add different toppings, like onions, sauces, mustard, and ketchup. You’ll be surprised by what everyone comes up with. And don’t forget to let your pet in on the fun, too!
How are you planning on celebrating National Sardines Day?
