The many health benefits of sardines

Eating sardines regularly is a long-term investment in your health

Photo by Iñigo De La Maza/Unsplash

Many have flocked to groceries and stocked up on food and supplies when the global pandemic was officially announced and the government enforced the enhanced community quarantine in Luzon. To those who are privileged enough to fill up their refrigerators and cupboards, one staple to stock up on are canned goods due to convenience and shelf life. Fortunately, some canned goods are actually full of health benefits. 

Sardines are one of the most popular types of canned goods in the Philippines—just check the aisles of any grocery store. The country also gains economic benefits from the abundance of the fish sourced from our seas as mentioned by arguably the hottest sardines brand right now.

Sardines are one of the most inexpensive foods to eat that are actually tasty and filled with good-for-you nutrients. They’re rich in omega-3 fatty acids, which have anti-inflammatory properties, and promote heart health, better brain function, and a lower risk of chronic disease. 

Sardines also contain vitamins and minerals such as 137 percent daily value (% DV) of vitamin B12, 69% DV of selenium, 63% DV of vitamin D, and 35% DV of calcium. Unfortunately, many individuals lack vitamin B12 due to aging in which the stomach produces less acid, having conditions that interfere with nutrient absorption or adhering to vegetarian diets since vitamin B12 generally comes from milk, dairy, eggs, meat, and poultry. Vitamin B12 is an essential nutrient for cardiovascular health, and a deficiency of which can lead to nerve damage, impaired mental function, difficulty supplying cells with oxygen, and chronic fatigue. 

If you’ve already stored enough sardines and are running out of ideas on how to eat them, here’s a simple recipe you can try right now.

Sardines, tomato, and aioli toast

Ingredients:

• 1 bottle of Spanish sardines, drained
• 1 piece Alicante tomatoes, rondelle cut
• ½ cup of yogurt
• 4 cloves of garlic, sliced into half horizontally
• 1 cup of water

Directions:

1. In a pot, simmer the garlic until tender.
2. Drain water.
3. Put the garlic and yogurt into a blender.
4. Blend until smooth
5. Assemble Spanish sardines, tomato, and aioli on a toast.