Khaberni -Sardines, both tender and oily, have been a staple in the kitchen for centuries in India, the Philippines, the Mediterranean countries, Portugal, and others. They are commonly sold in metal tins which may be ornate, but have recently become a symbol of beauty, health, vitality, and the Mediterranean lifestyle.
Experts say: The popularity of eating these oily fish provides numerous health benefits.
Mackenzie Burgess, a nutritionist for The Post, explains: Sardines are gaining in popularity, and truly deserve their place in healthy eating. Canned sardines are often overlooked, yet they are actually rich in nutrients and contain about 23 grams of protein per can. Sardines are also one of the few foods naturally rich in Vitamin “D”, up, providing about 22% of the recommended daily amount from a 3.75-ounce can.
7 Benefits of Eating Sardines
Here are some of the most significant benefits of eating sardines, according to nutrition experts:
1 - Reduces the risk of heart disease
One of the most important features of sardine fish is its richness in EPA and DHA, two types of omega-3 fatty acids that offer anti-inflammatory benefits and promote cardiovascular health. A 2006 study found that eating one or two servings of sardines weekly provides enough omega-3 acids to reduce the risk of heart disease.
2 - Moist and radiant skin
The richness of sardines in fatty substances justifies their role in enhancing the appearance of the skin. According to health experts, sardines contain compounds and vitamins important for skin health and improvement.
3 - Protects against “Alzheimer’s”
Several studies have shown that consuming foods rich in omega-3 fatty acids (including sardines) helps increase gray matter in the brain, which could prevent the development of neurological disorders such as Alzheimer’s disease. Evidence also suggests that omega-3 fatty acids reduce the risk of eye diseases, including macular degeneration.
4 - Enhances hair health
Anything that enhances the health of blood vessels contributes to improving blood circulation to all organs of the body. Ashley Koff, a nutritionist and founder of the “Better Nutrition Program,” told The Post: “Sardines are a good source of gamma-linolenic acid, an omega-6 fatty acid known for its effectiveness in enhancing the health of the hair, skin, nails, and hormones.”
5 - Aids in weight loss
Considering that sardines are rich in protein and fats, they are a filling food and suppress appetite. Therefore, many followers of the (sardine diet) claim to have lost a significant amount of weight. A 62-year-old woman reported losing 13 kilograms by eating only sardines for more than three months.
6 - Beneficial for joints, bones, and skin
Sardines are rich in marine collagen, a type particularly beneficial for the health of the skin, bones, tendons, and tissues.
Therefore, it's no surprise that followers of the sardine diet report improvements in joint mobility and increases in skin moisture and radiance. Sardines also contain Vitamin “B12” and calcium, which support the health of the bones, muscles, and brain.
7 - Contains natural aspirin
One of the subtle features of sardines is their content of substances that help fight and inhibit inflammation and improve blood flow, which can liken them to nature's aspirin. Koff said: “This is a paramount reason why sardines top the list of beneficial foods for those suffering from pain, inflammation, and increased blood viscosity issues.”
◄ How to Consume It
It can be eaten in various ways, such as directly from the can, added to a salad or sandwich, or baked in the oven with vegetables and onions. There are multiple cooking recipes. Some prefer to mash it with lemon and chili flakes and put it in a sandwich, or mix it with pasta, garlic, and olive oil for a quick and protein-rich meal.
