The sardine is rich in protein (24 and 30 g for 100 g), depending on whether it is canned in oil or roasted. But proteins are essential to maintaining muscle mass. Thus, we must consume daily 1 g per kilo of body weight, or 60 g per day for a woman of 60 kilos.
Sardines bring selenium, an antioxidant trace element that preserves the organism with the harmful effects of free radicals, and strengthens the immune system.
Finally, the sardine provides coenzyme Q10, a molecule that is a potent antioxidant. 500 g of sardines contain 30 mg, equivalent to a dietary supplement capsule.
1. Sardine Preserves cardiovascular health
Sardine is an excellent source of omega-3 essential fatty acids, whether EPA or DHA. “Omega-3s are known to promote lower blood pressure, and reduce the risk of atherosclerosis,” explains Véronique Liège, dietician nutritionist.
The sardine is with the, the, the salmon, the and the, the fish that brings the most. Two small sardines (100 g) provide 1 g of omega-3, or 70% of the recommended daily contributions.
2. Sardine promotes osteoporosis prevention
Sardines are a good purveyor of phosphorus. It brings in between 250 and 500 mg at 100 g, when our needs are 800 mg/d. It is also rich in vitamin D, with 8 to 12 micrograms for 100 g, or the recommended daily intake.
“These two elements are indispensable to the health of bones and teeth,” says the dietitian.
3. Sardine helps to fight anemia
The sardine has nothing to envy to the meat in terms of its iron content. It brings 2 to 3 mg/100 g as much as the sirloin, the rib steak, and more than the veal or lamb meat.
Iron is indispensable to the formation of red blood cells. However, about a quarter of women have a deficit, says the dietitian.
How to choose sardines?
Fresh, its scales and eyes must be shiny, the fish must be firm and the Gills Red.
The small sardines are fried, the larger ones are stuffed or used in nets, but their flesh is less fine.
In canned foods, prefer “extra” or “first-class” sardines.
How to keep it? In the refrigerator, maximum 48 hours. The ideal is to consume it on the day of the purchase.
Attention If… You have too much uric acid! Sardine is one of the richest foods in purine: 360 mg/100 g. However, the purine causes the rise of uricémie, thus the gout crisis.