7 Health Benefits of Sardines – Sardines are very popular in the market and became one of the menu options because these fish are available in the form of cans and practical as well as delicious; sardines are not only tasty in the mouth but also save much health benefits. This small fish actually have 12 species together can be classified into the category of “sardines”, just because its shape resembles each other, then the twelve species are commonly called sardines.
With a selling price of sardines is relatively inexpensive, both in the form of canned and raw, this type of fish is an option for various occasions, such as for the supply of food in the house, to travel long distances to consume daily routine. Plus, sardines can be cooked with various spices and recipes, so it was not boring, and even more addictive.
In addition to the appeal, these smaller fish have various health benefits, ranging from the nature of prevention to treatment of disease. Including the content of it is rich and varied, so that it can be relied on to safeguard the health of consumers. Here is a brief information on dose content in sardines and health benefits of sardines to overcome health problems.
7 Health Benefits of Sardines
1. High unsaturated fat content
In one size of 3.75 oz sardine tin containing 10.53 g and about 9 g of fat, Among them are unsaturated fat that good for lowering cholesterol levels and reduce the risk of heart disease. In particular, the function of unsaturated fat is to avoid blood clotting, increasing the levels of good cholesterol and reduce high blood pressure, these are three complaints that strongly associated with heart problems.
Health Benefits of Sardines to minimize the risk of heart problems also reinforced with other content in sardines, namely omega-3. Other than that, the fat in sardines also plays a significant role at the cells level that serve to smooth the skin and make it healthy, soft and youthful. Meanwhile, saturated fat is harmful to health because it can increase the potential for macular degeneration due to age.
A small number of the saturated fat portion is pressed by unsaturated fats in doses much higher so that sardines can prevent macular degeneration appears at the age of 50 years and above.
2. Containing Omega-3
In avoiding the occurrence of heart problems, the workings of omega 3 in sardines is to destroy and break the bad cholesterol or LDL. Additionally, omega-3 (about 1 to 1.7 g) in sardines also provide valuable intake for the healthy brain so as to maximize the memory and brain performance.
Benefits of Omega 3 is also able to cope with inflammatory disorders and complaints about the joints so that this type of fish is suitable for consumption by people that require high concentration and potentially experiencing joint problems, such as physical of workers, athletes and others. Another function of these substances is removing plaque in the arteries that can arise so that they can control blood pressure and increase metabolism.
3. Sardines contain Vitamins A, B 12 and D
The levels of vitamin A in the form of niacin in sardines is quite minimal, but the portion is sufficient to meet the basic needs for functions of your eyes. One of the benefits of vitamin A is to reduce the potential for macular and retinal degeneration that can lessen the sharpness of vision due to age.
The benefits of vitamin B-12 that produce red blood cells, along with unsaturated fat and omega 3 function to healthy cardiovascular by maintaining a healthy heart and prevent blood clotting. It is also closely related to the health of the nervous system. Meanwhile, the benefits of vitamin D in the sardine function to accelerates the absorption of calcium and strong bones and teeth and keep potential colon cancer.
4. Sardine oil
The content of sardine oil give health benefits of sardines in huge number. Sardine fish oil is proven to increase immunity power of the body by binding to these immune cells. Oil sardines ‘cooperation’ with iron were also obtained in a sardine can improve immunity. In this way, regular consumption of foods with a combination of healthy vegetables can prevent consumers from the disease because the immune system is high and strong can counteract the threats of viruses and illnesses.
5. Contains mineral and protein
Sardines is one type of fish that live in the area of small contaminants; It does not contain harmful substances and safe for consumption. Sardines are also rich in minerals and proteins so that the fish can eat up the bones. Minerals found in sardines of which is calcium (for bones), iron, phosphorus (bone strengthening and maintenance as well as optimization of kidney function with repair work excretion of waste) as well as potassium.
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Small can of sardines can meet the needs of up to 351 mg of calcium. Meanwhile, high-protein also found in sardines is very useful for children in infancy because protein is composed of amino acids to build muscle function. This protein also serves to reduce insulin resistance that is helpful to minimize the risk of diabetes.
6. Low Calorie
The next health benefits of sardines due to low calorie. Sardines calories slightly so that it could be one of the healthy diets. This is especially true for those who were avoiding the consumption of carbohydrates to the success of the diet.
7. Contain Antioxidants
The antioxidants substances that found in sardines is Coenzyme Q10 (CoQ10) or Selenium. As a function of antioxidants in general, the content of useful counteracting free radicals and maintain healthy organs and protect it from damage.
Note:
Besides having many health benefits, sardines also contain side effects for patients with certain diseases. Here’s the explanation.
First, if you have gout, eating sardines is not recommended because it can be dangerous. Sardines have high purine content. Substances that constitute the basic structure of DNA and RNA that can break down and turn into uric acid. Meanwhile, high levels of uric acid can cause stress on the kidneys so that the kidneys have an additional duty to clean up the remnants of the excess of uric acid. From some of these, the consumption of sardines is not recommended for patients with gout.
Secondly, the consumption of sardines is not recommended for pregnant women because of sardine fish considered vulnerable to pollution-free pollution such as mercury. Consuming sardines or other foodstuffs exposed to harmful pollutants will cause disruption for pregnant women and the unborn baby.
Thirdly, under certain conditions, sardines can cause allergies because of its organic matter content. Allergies caused also varied, ranging from a narrowing of the intestinal muscles, dizziness and headaches, asthma, thinning of the arteries, high blood tension, increasing the heart rate, bronchus, and others. This allergy attacks consumers who have allergies to animal protein. It is also closely linked to other substances contained in the sardine sodium in a high enough dose. Excessive consumption of the sodium can increase the risk of stroke, high blood pressure, and kidney problems.
These are some health benefits of sardines that should be known, as well as pay attention to the side effects for you who are experience with some health issues, so that sardines are not to be toxic to you.