Discover this protein-rich food that you will probably eat on more than one occasion and has hundreds of benefits for your well-being.
Learn about the properties of canned sardines, and some ways to combine them with other foods, in order to include them in your meals and get all the nutrients they have.
Canned sardines: a food rich in protein
If we are looking for something practical and that helps us to solve a meal soon, we certainly think of a can of tuna or sardines, which we can add to a salad or place it on top of some preparation, and get a dish full of nutrients and that satiates us.
Canned sardines have several nutritional properties:
- It is a food rich in protein and helps the growth of muscle mass, and strengthens the body in general;
- It is a source of Omega 3, which protects the cardiovascular system;
- It is a source of vitamins B12 and B6, which are responsible for preventing depression and collaborate in the production of nutrients in pregnant women and digestive problems and reduce cholesterol, respectively;
- It also contains vitamins A, E and D, and minerals such as phosphorus (which improves brain functions, cares for the skin, and keeps bones strong); calcium, and iodine, which regulates energy and cell function; in addition to strengthening nails, hair and skin.
- According to the FEN, the sardine is a very common species along the entire Spanish coast and western Africa. It is caught with nets, especially seine nets (traíña) and gillnets called “sardinal”. Another possibility is trawling. The best time to catch it are the darkest nights, due to the light effect of the shoals. Although it is available on the market all year round, it is between July and November when sardines are most abundant, and have better organoleptic qualities and a higher fat content.
Is canned or natural sardines better?
The method of preservation of this oily fish is not minor. Although due to the oil that keeps them in the can they were not recommended for people with cholesterol, the fact is that the contribution of Omega 3 of this food covers almost 100% of the nutritional objectives that the general population requires daily; as well as this method of conservation allows that constant refrigeration is not necessary.
Therefore, beyond its preservation method, it is important to include this food in the Spanish diet, due to its benefits to our organism and its functioning.
What is the ideal portion of this protein-rich food?
According to the Spanish Ministry of Agriculture, Fisheries and Food, the edible portion is “100 grams per 100 grams of packaged product”, so even one can is ideal to obtain all the nutrients.
However, it should be taken into account that it is not advisable to consume one can per day, but to complement it with other styles of fish that can be consumed fresh or natural, to avoid eating so much oil.
What to take into account when consuming this food rich in protein
The Spanish Agency for Food Safety and Nutrition warned that recently the presence of mercury has been detected in fish, a metal that can be very toxic for people if they consume it.
Although sardines are one of the species mentioned as having a low content of this metal harmful to health, it is essential that pregnant women or very young children are not exposed to the consumption of this type of food to reduce the risks of mercury intake.
Recipes with this food with a higher protein content
Including fish in your meals is much easier than you think, since they can be combined with hundreds of flavors and make your dish a complete source of nutrients.
For example, you can add a can of sardines to your tapas, along with black and green olives, on top of a slice of whole wheat bread, and garnish with red and green peppers and onion.
Another way to include this oily fish in your diet is with mashed potatoes and a handful of chopped vegetables, seasoned with the same oil as the sardines.
Finally, a classic that never fails: sardines and zucchini pizza. To your classic pizza dough, to which you will add a matching sauce, you can implement on top of the same sardine interspersed with cheese and tomatoes, and a few small zucchini flowers.