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!
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
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.