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The Nutrition of Sardines

Fitday Editor

Sardines are an excellent low calorie, low carbohydrate food. The small, silver colored fish are also known as pilchards. You can enjoy them as a healthy snack or regular meal due to the various nutrients the fish contains. Pilchards are an oily fish, which are very rich in omega-3 fatty acids. They contain no carbohydrates, which helps to stabilize blood sugar levels. This fish is one of the rich sources of fish protein. It contains vitamins, A, B, C, D and E. Various minerals occur in the fish such as iron, calcium, selenium, magnesium, phosphorous and potassium. It is also one of the few foods that contain the antioxidant, Coenzyme Q10. Sardines have several health benefits.

Supports Heart Health

The small, oily fish contains various nutrients that promote heart health. Omega-3 fatty acids play a vital role in regulation of blood cholesterol levels. They help to lower bad cholesterol and maintain good cholesterol levels. The improved ratio between good and bad cholesterol helps to sustain good heart health. It also reduces the risk of stroke and cardiovascular disease. Vitamin B12, also found in high concentrations in the fish, helps to protect the walls of the arteries. This promotes cardiovascular health. The fish contains the antioxidant, Coenzyme Q10, which supports cardiovascular health.

Healthy Growth and Development

Proteins provide amino acids, which are vital for various growth functions. Amino acids enable the healthy growth and development of cells, connective tissues and muscles. Amino acids also sustain the distribution of oxygen and nutrients throughout the body. This helps to boost the immune system and overall health.

Increases Energy and Vitality

Pilchards are a rich source of iron. This mineral plays a vital role in the supply of oxygen to red blood cells. It also helps to produce high energy levels, which is important for an active lifestyle. The tiny fish can make a good addition to the diet of women as they loose considerable amounts of iron during the menstrual cycle. Its energy-rich properties make it a suitable item to be included in the diets of the elderly, convalescents and teenagers. The fish also contains Coenzyme Q10 and vitamin B12, which enhance physical energy. It is an excellent food item that can help you enhance overall vitality.

Antioxidant Properties

Sardines are one of the few foods that contain the antioxidant Coenzyme Q10. This nutrient helps to prevent hypertension and heart disease. It has also been established that oily fish can help reduce the chances of kidney cancer.

Bone Health

Calcium, magnesium and vitamin D play a vital role in the promotion of strong bones. Vitamin D facilitates the absorption of calcium in the body. Phosphorous helps to strengthen the bone matrix. Inadequate calcium intake is a lead cause for bone diseases such as osteoporosis. Regular inclusion of sardines in the diet can help prevent osteoporosis.

Weight Loss

Pilchards are a great item to be integrated in a weight loss diet. The fish accelerates the body's rate of metabolism. This increases the body's capacity to burn fat. A healthy physical fitness program combined with a healthy diet helps to achieve healthy weight loss.

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