Today’s health experts emphasize the importance of adding omega-3 polyunsaturated fatty acids (n-3 PUFA) to your diet. They provide several health benefits. They are good for heart health, and cognitive function, and they reduce the risk of several serious diseases.
Many people take fish oil supplements to ensure they are getting enough n-3 PUFA in their diets. But recent research shows that eating sardines may be a more cost-effective way to get the nutrients you need.
Sardine Health Benefits
Sardines provide the following benefits:
- Good Source of Calcium: Sardines contain higher amounts of calcium as compared to other fish. 100 grams of sardines provide 38% of the recommended calcium dietary allowance.
- Rich in n-3 PUFA: Sardines are rich in n-3 PUFA which is heart healthy nutrient.
- High in Iron: Sardines have higher levels of iron than other commonly eaten types of fish. Their iron levels are comparable to meat. They are a good source of iron for people that don’t eat meat.
- Other Nutrients: Sardines are rich in potassium, zinc, and magnesium which lower blood pressure. They contain zinc and niacin which improve lipids and lipoprotein profiles.
Sardines also stand out for their amino acid content. They are rich in the amino acids arginine and taurine which are vital to cardiovascular health. They boost vascular function and have antioxidant characteristics.
Arginine is beneficial to blood pressure and heart health. Taurine exhibits antioxidant activity that is good for the cardiovascular system. Sardines contain 147 mg of taurine per 100 grams making them comparable to beef, pork, and dark meat chicken.
Fish Oil Supplements vs. Sardines
Fish oil supplements are said to offer many health benefits, but they come with their share of drawbacks. Here are some to consider:
- They don’t always reduce the risk of cardiovascular conditions such as heart disease, stroke, and arrhythmia.
- Although fish oil supplements are said to contain a purified form of n3-PUFa and be free of toxins, this isn’t always the case. Oxidation may occur at high temperatures which contaminate the products.
Concerns also arise in the preparation of oily fish which can negate the positive effects of both sardines and fish oil supplements. For example, when oily fish is cooked, it can produce cholesterol oxidation products which raise bad cholesterol levels.
Cooking fish may also produce higher omega-6 levels as compared to omega-3 levels. While omega-6 provides certain benefits, it must be balanced by higher levels of omega-3 to produce optimal results. Excessive omega-6 can also limit the bioavailability of some fish oil supplements.
Final Thoughts
Sardines are rich in heart-healthy nutrients that are beneficial to heart health. If prepared correctly, they may have more benefits than fish oil supplements which may have unknown components due to a lack of regulation. More research is needed to determine if eating sardines is more beneficial than taking supplements.
