What happens to your body when you eat sardines regularly

Sardines are small, fatty fish rich in nutrients like omega-3 fatty acids, protein and calcium. Their affordability, versatility, and rich nutritional profile make them a wise addition to many meals and may even help protect against chronic disease.

Here are seven benefits you might experience when you eat sardines regularly.

Although tiny, sardines are packed with essential nutrients, including:

• Protein: Supports muscle growth, promotes blood sugar regulation and can help you maintain a healthy weight.
• Vitamin B12: Essential for the functioning of the brain and nervous system.
• Selenium: Supports thyroid health, cognition and immune function.
• Calcium: Supports bone health and other essential bodily functions.
• Iron: Necessary for oxygen transport, hormone synthesis, etc.
• Vitamin D: Needed to regulate inflammation and blood sugar and maintain skeletal health, calcium absorption and immune function.
• Magnesium: Necessary for blood sugar regulation, nerve function, and a healthy response to stress.
• Potassium: Necessary for maintaining blood pressure.

Sardines are also among the richest sources of omega-3 fatty acids. EPA and DHAwhich have powerful anti-inflammatory and health-promoting properties.

Eating more sardines could reduce your risk of heart disease. For example, omega-3 from sardines:

• Helps reduce inflammation
• Improve blood circulation and blood vessel function
• Reduce risk factors such as high blood pressure and high levels of lipids (fats) in the blood

Sardines can also:

• Helps protect against atherosclerosis (accumulation of plaque in the arteries)
• Reduce triglyceride levels
• Improve HDL cholesterol levels

Highlight of the study: A 2021 review of 17 studies found that people with the highest blood levels of omega-3 were 15% less likely to die from heart disease.

Eating more sardines may also protect against the development of type 2 diabetes.

Sardines are packed with nutrients that support healthy blood sugar regulation, such as protein, magnesium, and zinc. These nutrients are especially important for people with high blood sugar.

Highlight of the study: In a 2021 study, 172 people with prediabetes followed either a control diet or a diet containing 200 grams (g) of sardines per week for 12 months. Both groups received nutritional counseling to manage blood sugar levels. At the end of the study, 29.6% of people in the sardine group were no longer at “very high” risk of developing diabetes, compared to only 4.9% of participants in the control group.

Sardines are rich in nutrients essential for maintaining skeletal health, including:

• Protein
• Magnesium
• Calcium
• Vitamin D

Incorporating Sardines into Your Diet May Help protect against bone conditions such as osteopenia and osteoporosis. Research also shows that diets rich in omega-3 are associated with higher bone density.

Fun fact: Sardines are an excellent source of calcium for those who cannot tolerate dairy products. The calcium content of 100 g of sardines is equivalent to that of 1.7 cups of milk.

Studies have shown that people who regularly eat fatty fish, such as sardines, may have a lower risk of certain cancers, including:

This may be due to their high levels of anti-inflammatory and antioxidant compounds, like omega-3.

Sardines are an excellent source of protein, essential for muscle growth.

They can also help you maintain a healthy body composition by provide your body with the amino acids it needs to build and maintain muscle mass.

Studies show that increased fish consumption is associated with lower rates of memory decline. This may be because fish is rich in omega-3s, which help slow cognitive aging.

Here is the nutritional breakdown for a 3.75 ounce serving of canned sardines in oil:

• Calories: 191
• Fat: 10.5g
• Carbohydrates: 0g
• Protein: 22.6g
• Calcium: 351 milligrams (mg), or 27% of the daily value (DV)
• Iron: 2.69 mg, or 15% DV
• Vitamin B12: 8.22 micrograms (mcg) or 343% of the DV
• Vitamin D: 4.42 mcg, or 22% of the DV
• Vitamin E: 1.88 mg, or 13% DV
• Selenium: 48.5 mcg, or 88% of the DV
• Zinc: 1.2 mg, or 11% DV

Although fish is nutritious, it can also be contaminated with harmful substances, including mercury, a heavy metal, and microplastics.— tiny pieces of plastic that can accumulate in seafood.

Mercury levels tend to be higher in larger, older fish, such as tuna, and lower in smaller fish species, such as sardines. This is why The United States Food and Drug Administration (FDA) considers sardines one of the best seafood choices.

Yet eating it too frequently could lead to high mercury levels. The FDA recommends that adults:

• Eat 2 to 3 servings of “Best Choice” seafood per week.
• Limit seafood higher in mercury, such as albacore tuna, to once a week.
• Avoid seafood that is very high in mercury, such as shark and tilefish.

Sardines have a salty, fishy taste, so they can be a little overwhelming if you’re not used to them. That said, many people like to use sardines to add a briny flavor to dishes. Their taste can be toned down by combining them with ingredients like herbs and lemon juice, and they can be used in place of almost any fish.

Although canned sardines are more common in the United States, some fish markets and stores sell fresh sardines, which can be grilled, baked, or sautéed. Here are some other ways to enjoy sardines:

• Add to pasta and cereal dishes for a protein boost
• Use to top pizzas and flatbreads
• Enjoy on crackers
• Add to salads
• Toss with chopped celery and mayonnaise for a nutrient-rich tuna salad alternative.

Note: Many sardine products contain added salt and may be high in sodium. If you’re following a low-sodium diet, choose low-sodium or salt-free varieties or rinse your sardines before enjoying them.