Sardines: one of the best foods you are not eating!

Sardines: power food

Sardines: power food you shouldn’t miss, Wiki Commons

Sardines are increasingly taking on front stage. Their fishy strong smell might push some aback, but the benefits outweigh the scent. In The New York Times, sardines make the list in: The 11 best foods you aren’t eating. It states how sardines have virtually no mercury and are loaded with health benefits.

The good in Sardines:


Has twice the amount of calcium than milk! Along with this benefit, it’s rich in vitamin D which helps calcium absorption. So they go hand in hand! Two for the price of one!

Vitamin B12

Rich in vitamin B12. Helps maintain a healthy central nervous system. Enhances brain function and mood. In addition, Sardines contain 222 percent of the daily recommended value. This vitamin is also associated with red blood cell formation which helps fight disease and maintains immune system strong.


Abundance of vitamins and minerals helps skin look youthful. They provide oxygen and moisture to tissues. Anti-oxidants can prevent wrinkles and omega-3 improves skin tone and color.


Omega-3 fatty acids in sardines have anti-inflammatory effects which help alleviate symptoms in  arthritis and joint pain. Inflammatory diseases such as asthma and allergies are also relieved.

Omega -3s help raise the good cholesterol: lipoproteins and lower the bad cholesterol: the density of lipoproteins.

Another bonus is that omega-3s can also prevent blood clots and artery’s being clogged by a diet rich in LDL’s.

Diets High in Omega-3’s have been shown to protect against some cancers: breast, colon and kidney cancer.


Sardines are cheap with all these benefits!!! We know how cheap and healthy don’t always go hand in hand. So take advantage!

Quick healthy recipe: Lemony Broiled Sardines

Time: 20 minutes

Yield: 4


1 lemon, thinly sliced, plus lemon wedges for serving

12 or more fresh thyme sprigs, plus chopped fresh thyme for garnish

1 1/2 pounds sardines (8 to 12 large), gutted, with heads on

Salt and black pepper

3 tablespoons extra virgin olive oil.


  • Heat the broiler. Move the oven rack to top. Heat a sturdy baking pan for about 5 minutes.
  • Wrap a thin lemon slice around each thyme spring and insert in sardines.
  • Sprinkle with salt and pepper. When pan is hot, remove from oven and pour half of the olive oil.
  • Place sardines on pan and drizzle with remaining oil.
  • Broil for about 4 or 5 minutes. Check the sardines. They should be opaque and the tip of a knife should flake the thickest part easily. Sardines should look nicely browned.
  • To serve: carefully remove sardines with spatula, sprinkle with more herbs, and pour the pan juices over them. Serve with lemon wedges.

Note: Fresh sardines are a healthier choice since they are BPA free which is present in canned foods.


Acerca de Laura Carbonell

Language teacher, food, health, education, empowerment blogger at @vivafifty @OnLifeandHope #socialmedia #influencer Follow me on Twitter at @lauralcbl
Esta entrada fue publicada en Food y etiquetada , , , , , . Guarda el enlace permanente.

4 respuestas a Sardines: one of the best foods you are not eating!

  1. Pingback: Sardines on the BBQ for a Portuguese Moment | recipe 2 recipe

  2. Susana G dijo:

    Hola, Laura! Aca otra receta de mi abuela italiana: sardinas, cebollas blanqueadas, tomates y huevo duro, adherezadas con aceite y limon y un pancito para recoger! Deliciosas!

  3. Pingback: Sardines on the BBQ for a Portuguese Moment « jittery cook

Deja una respuesta

Introduce tus datos o haz clic en un icono para iniciar sesión:

Logo de

Estás comentando usando tu cuenta de Salir /  Cambiar )

Imagen de Twitter

Estás comentando usando tu cuenta de Twitter. Salir /  Cambiar )

Foto de Facebook

Estás comentando usando tu cuenta de Facebook. Salir /  Cambiar )

Conectando a %s