Packed with protein, omega-3s, vitamins and minerals, sardines are truly a “SuperFood” from the sea. They’re also inexpensive, sustainable and low in mercury.
Whether you need a quick weeknight pantry meal you can make in minutes, or a decadent summer dinner fresh from the grill, sardines provide many versatile and delicious options for enjoying. Perfect for packing as a snack after a workout, while traveling or simply on-the-go, canned sardines are a convenient way to maximize nutrients in minimal time.
Sardines are rich in protein, which is broken down into amino acids that become the building blocks for making your body structure including muscles, bones, tendons, tissues, skin, hair and nails. Protein also promotes fat burning, increases satiation, enhances brain functioning, decreases sugar cravings and stabilizes blood sugar levels. This makes sardines especially beneficial for those with diabetes.
Sardines are rich in the omega-3 fatty acids EPA and DHA that support overall wellness, but especially brain functioning and cardiovascular health. Omega-3s reduce inflammation, arthritis, depression, psychiatric disorders, anxiety, ADHD, and heart disease.
It’s estimated that up to 40 percent of Americans are deficient in vitamin B12. This crucial B vitamin helps to maintain nerve function, brain health, energy levels, and more. Sardines are one of the best sources of vitamin B12, with one can containing about 338 percent of your recommendation daily requirement!
Bone-Strengthening Calcium & Vitamin D
Sardines are a great source of various vitamins and minerals that are essential for maintaining bone health, especially calcium and vitamin D. Providing such support to the skeletal structure, sardines make an excellent food to include while recovering from injury or surgery.
Enjoy wild sardines 1-2 times a week. Sardines can be enjoyed fresh, but canned sardines are more convenient and readily available. It’s best to purchase canned wild sardines packed in water or olive oil, without salt or any other additives. Wild Planet’s wild sardines are extremely high quality canned sardines. They’re naturally gluten-free, soy-free, GMO-free and their cans are BPA-free.
Mercury toxicity is a major concern these day, with fish being a common source. Sardines contain the lowest amounts of mercury of most fish. Consult with your doctor about consuming seafood if you are pregnant or if your mercury levels are high.
- Sprinkle with cayenne and chopped walnuts.
- Mixed with sautéed fennel and garlic.
- Drizzled with a sauce of lemon juice, garlic, Dijon mustard and olive oil.
- Added gluten-free pizza with balsamic, mozzarella and caramelized onions.
- Tossed with gluten-free pasta, Parmesan, olives, arugula and tomatoes.
Simple Sardine Spread
2 cans of wild sardines, packed in water, unsalted
1/4 cup walnuts
1/4 cup onion, chopped
1/2 cup fresh parsley/cilantro/basil
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
To taste: sea salt, cayenne powder and garlic powder
Instructions: Add ingredients to a food processor. Process until smooth. Serves with Mary’s Gone (gluten-free) crackers or gluten-free toast.