My New Favorite Food for Better Health
April 16th, 2016Recently, I’ve been on a quest for a high-protein snack for the afternoons that can stave off hunger until dinner time. Ideally, it shouldn’t require refrigeration, should be easy to eat, and something that I can keep in my desk drawer. I think I’ve found the perfect snack and much more in canned sardines!
Why am I so excited? Sardines are a powerhouse when it comes to nutrition. They are packed with Vitamin D, calcium (you eat the soft bones within the small fishes), and omega 3 fatty acids which can raise your HDL (“good”) cholesterol. In addition, there are some canned varieties that use olive oil, which is chock full of good fats and will also increase your absorption of Vitamin D, since this is a fat soluble vitamin and must be taken with oil to be absorbed from your intestines. Sardines can definitely fit in with the Mediterranean Diet as one of your 3 servings of fish per week.
Unlike many other fish, sardines are also very low in mercury. They are not predatory fish and don’t live for a long time unlike high mercury containing fish such as tuna. Yes, even canned tuna contains a significant amount of mercury.
How can you incorporate sardines in your diet? First, I recommend finding a good quality brand. Try multiple types, ideally packed in olive oil. Some are less “fishy” than others. Keep a supply of forks as you will need them to eat out of the can. What’s great about most sardine cans is that you just pull the lid off and don’t need a can opener. Lastly, most canned sardines are very inexpensive and easy to carry. The most perfect snack, try them today!
