Fish is considered an important part of the dining table, and many enjoy its unique taste, and some people prefer the taste of some types over others, and sardines are among the most popular fish that are eaten, and if you are one of those who love this type, we present to you in today’s article the most important benefits and harms, so continue We have this article.

What is sardines?

It is one of the oily fish, which is characterized by its small size, but the size of some fish may reach 25 cm, and sardines are from the family of herrings, that is, ray-finned fish, and it is one of the fish that is abundant in the Mediterranean region, the Pacific Ocean, and the Atlantic Ocean.

Sardines nutritional value

Sardines are fish that are distinguished by their high nutritional value, as they contain:

• element calcium
• Iron element
• element phosphorous
• element potassium
• Selenium
• magnesium element
• zinc element
• Omega 3
• Vitamin D

This is in addition to a number of other important vitamins such as folic acid, vitamin B6, and vitamin B12. As for the percentage of protein in sardines, 100 grams of it contains 24.62 grams of protein, in addition to 11.45 grams of fat.

Nutritional value of canned sardines

Canned sardines contain the same nutrients as fresh sardines, but the proportions of some elements may differ, as 4 canned sardines soaked in oil contain:

• 12 grams of protein.
• 5 grams of fat.

This amount does not contain any carbohydrates, fiber or sugars.

Sardines calories

100 grams of sardines contain 208 calories, while a pack of 4 canned sardines soaked in oil contains 100 calories.

The benefits of sardines

Sardines are very useful fish, and their benefits can be explained through the following:

1. Omega 3 in sardines helps prevent cancer.
2. Sardines help prevent Alzheimer’s, as it helps increase the gray area in the brain, which is an important element for preventing some neurological diseases.
3. The omega-3s found in sardines help relieve symptoms of depression.
4. Sardines help prevent arthritis.
5. Sardines help protect against cardiovascular diseases and even reduce the risk of stroke.
6. Sardines help prevent insulin resistance, thus reducing the risk of diabetes.
7. Sardines help strengthen the immune system and protect the internal organs of the body due to the element selenium in it.
8. Sardines help protect against macular degeneration.
9. Sardines are useful for pregnant women and the fetus.

Sardines for diet

Some people ask, does sardines gain weight? In fact, the answer may be the exact opposite. According to a study conducted in 2018, the omega-3s found in sardines may help improve the metabolism of obese people.

It may also help suppress appetite and regulate one of the important hormones responsible for feeling full, which is leptin, but you should know that more studies are needed to confirm the relationship between omega-3 and weight loss.

Sardines for babies

If you are wondering about the benefits of sardines for children, you should know that sardines may be beneficial for infants if consumed by a nursing mother, as eating sardines during the breastfeeding period helps to improve the health of the infant, but it must be eaten in moderation due to its mercury content.

Benefits of sardines for men

In studies carried out, there was a reference to the effect of omega-3 on men in particular, as it helped improve semen in men, and fish can help improve sexual function in men because of the fatty acids in it.

The benefits of sardines for sex

Eating sardines can help to have a healthy sex life, and the omega-3s found in fish and seafood can raise the sexual desire of spouses, and it can improve ovulation in women.

The benefits of sardines for the skin

The fatty acids present in sardines affect skin cells, making them more healthy, and even help in obtaining fresh and bright skin.

Benefits of sardines for hair

The proteins in sardines help maintain hair, as the lack of proteins may lead to hair loss, and the omega-3 and fatty acids present in sardines work on healthy hair growth, and the iron in it helps to maintain hair, as iron deficiency may make you vulnerable to hair loss .

The benefits of sardines for bodybuilding

Sardines contain a high percentage of protein, this protein helps build strong and healthy muscles, and the protein and calcium in it help in bone health and hardness.

Sardine damage

The dangers of sardines are due to the possibility of mercury poisoning if it is eaten in large quantities, and mercury can also lead to nerve diseases. Despite this, remember, dear reader, that sardines are low-mercury fish, which may have few risks for consumers.

Canned sardines

Since canned sardines contain the same elements as fresh sardines, it helps provide the same health benefits that fresh sardines provide to the body, and canned sardines work on:

• The omega-3s found in canned sardines help lower triglycerides in the body and reduce the risk of clogged arteries.
• The calcium and vitamin D in canned sardines help increase bone strength.
• Strengthening nerves, as canned sardines contain vitamin B12, which is important for nerve health.

Canned sardines damage

It may be better to avoid canned sardines in some cases, especially if you suffer from high blood pressure, gout, or kidney disease, as it can cause the following:

• High blood pressure due to its high sodium content.
• It contains a large percentage of purines, which are components of uric acid, which is the acid responsible for the formation of gout crystals.
• Uric acid caused by eating sardines causes kidney stones to form, and sodium causes an increase in the percentage of salts in the urine, specifically high calcium.

And now, at the end of our article about sardines and canned sardines and the benefits of each, we remind you of the necessity of moderation in eating it, and as the famous popular proverb says, what exceeds its limit turns into its opposite, and in the end we hope that God will protect you and grant you health and wellness.