Who Should Not Eat Sardines?

Sardines have an acquired taste and this is the most common obstacle for why people avoid them. Many won’t even try sardines because they’ve been preconditioned to think that they are either too fishy or just have a too strong taste or smell in general. With tinned sardines, some people have a hard time coming around to the idea of fish in a can.

In particular, girls and women should be careful eating fish with lots of mercury, as it can lead to infertility or problems with fetuses during pregnancy. [4] Fortunately, mercury is much less of a problem in smaller fish like sardines, which are relatively low in mercury compared to many other fish species.

If you’ve been avoiding fish because you’re concerned about mercury, you can eat sardines with no worries. Since sardines eat plankton, their mercury content is very low. A serving of four sardines contains:

Although Dietary Guidelines does not list a quantitative limit, they recommend people should eat as little dietary cholesterol as possible. The American Heart Association warns that high cholesterol is a risk factor for heart disease, heart attack and stroke. Both fresh and canned sardines provide similar nutritional benefits.

What are the benefits of eating sardines?

1. They’re Packed With Vitamins. B Vitamins ​. Sardines’ nutrition includes B vitamins that help turn the food you eat into energy for the proper functioning of the heart, nerves, brain, muscles and blood cells. Each 3.75 ounce can of sardines contain most of the B vitamins, including:

Sardines were originally found in great abundance around the island of Sardinia, and now they thrive all over the world in the Mediterranean, Atlantic and Pacific oceans.

Per can, sardines packed in oil contain 64 percent of your DV of omega-3 fatty acids. Of the omega-3 fatty acids in sardines, there are two dominant types: EPA, vital for the health of your heart, inflammatory and immune system; and DHA, required for the development of your brain, eyes and nervous system.

Sardines are one of the best fish choices lowest in methyl mercury content, per the FDA. The reason is that sardines are small and only eat plankton and not mercury-contaminated fish​. They are short-lived, so mercury does not have time to build up in their flesh.

Sardines contain 191 calories per 3.75-ounce can, weighing 92 grams, per the USDA. The caloric ratio is split 50/50 with fats and protein. Supplying 45 percent of your daily value (DV), a can of sardines is a good source of protein that provides the resources needed for the healthy functioning of your body.

In a 2017 Center for Environmental Health study of canned foods, 38 percent of cans tested used BPA, and another 19 percent contained toxic PVC in the linings. Lab studies found BPA exposure may cause reproductive disorders, genetic damage and possibly increase the risk of breast cancer.

Another potential health risk of eating sardines may not come from the fish itself, but the can it’s in. Cans can contain a toxic chemical, bisphenol A, known as BPA.

How many times a week should I eat sardines?

And if you do decide to eat sardines more than 3 times a week instead of eating junk food, I would say you would definitely be better off. [1] While it might be safe to eat sardines or many other fish every day, the truth is that your diet should follow a rule of ‘everything in moderation.’. There certainly are some concerns …

Sardines are canned at a place called the ‘cannery.’ . First, the workers remove the heads and tales and place the fish in the cans. Then the sardines are cook by steaming, oil or sauce is added, and the cans are sealed and sterilized, and boxed for shipping. The canning process may vary from factory to factory.

For example, 3 ounces (85 g) of canned tuna contains 300 mg of sodium, and sardines can contain anywhere between 250-350 mg of sodium per one can of 3.75 ounces (92 g). [ 5 ]As you can see, eating lots of canned fish can lead to a very high sodium intake, which can be bad for you.

Some fish species can be quite high in mercury, including swordfish, albacore tuna, marlin, king mackerel, and northern pike.

Minerals like niacin, iron, potassium, zinc, magnesium, and phosphorus. Protein, which helps you build healthy bones and muscles. As you can see, canned sardines are super healthy and contain lots of excellent nutrients. However, many consumers wonder whether canned sardines provide the same levels of nutrients as their fresh alternatives.

Once opened, refrigerate leftover sardines in a tightly covered plastic or glass container for up to two days. It is best not to leave the sardines in the opened can, as it may become rusty or give out a metallic taste. You can keep an unopened can of sardines in a cool, dark place such as a cupboard.

However, many consumers wonder whether canned sardines provide the same levels of nutrients as their fresh alternatives. Furthermore, some consumers are concerned about levels of mercury and sodium in their canned fish.

How many sardines are in a serving?

A serving of four sardines contains: Sardines are an excellent source of these vitamins and minerals: The nutritional profile of canned sardines makes them a valuable food for most people. Sardines also provide these possible health benefits:

Sardines are actually several species of fish with a few things in common. They’re small and silvery with a high oil content. If you have seen them in the ocean or in a large tank at an aquarium, you probably found the sight mesmerizing.

The nutritional profile of canned sardines makes them a valuable food for most people. Sardines also provide these possible health benefits: Better Heart Health. The omega-3 fatty acids found in fish work to protect the cardiovascular system.

Organs called lateral lines allow a school of sardines to synchronize their swimming so they move almost as one. Sardines come packed in water, oil, tomato juice, and other liquids in a tin can. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce.

Sardines are even richer in vitamin D than in calcium. A third bone-boosting nutrient is phosphorous, which neutralizes acids that could harm your bones. Sardines have phosphorus in abundance, too. Increased Nerve Function.

Most people either love canned sardines or hate them. In Asia and Europe, they are quite popular, but in the United States, younger people are less likely to eat them. No matter where you live, if you’re looking for inexpensive, healthy food, canned sardines fit the bill. Sardines are actually several species of fish with a few things in common.

One serving of sardines provides over three times the amount of B12 needed by most people. While sardines can be a healthy addition to the diet, a few people should exercise caution. If you have high blood pressure or gout, or are susceptible to kidney stones, you may want to avoid sardines.