Posted on 08/21/2022 9:22:59 AM PDT by SamAdams76
The health benefits of sardines may include the prevention of heart diseases and age-related macular degeneration. They may also help strengthen bones, boost the immune system, improve insulin resistance, and rejuvenate the skin.
Sardines are small, oily fish that belong to the family called Clupeidae. They are also known by the name pilchards in some places. They generally come in the form of canned fish and are commonly known as canned sardines. Although they are regarded as a single species, there are actually 21 types of fish that fall under the category of sardine.
The most popular species of sardines include Sardina, Sardinops, sardinella, and dussumieria. These fish are found mostly in the Atlantic and Pacific oceans, as well as in the Mediterranean Sea. According to a report, in the past, they were the most harvested fish around the world.
Sardines were one of the easiest fish to obtain and they were known to man for a few millennia. However, they rose to popularity during the early 18th century in Europe after the introduction of the canned version. The craze of eating these fish slowly crept to America as well, where they became very popular by the late 19th and early 20th century. The concept of canned fish became an instant hit in the United States. People actually found it to be one of the best ways to store food.
According to USDA, fish oil made from sardines contains energy and fats. Vitamins may include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin D, vitamin E, and vitamin K. The fatty acids found in them include total saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol. These fatty acids, vitamins, and trace mineral elements may help in the prevention of many diseases and promote overall health.
The presence of macro and micro-nutrients, in these fish, without having a high-fat content makes them very useful for our body. Below are some of its most important benefits.
Sardines can be rich in omega-3 fatty acids, which might be helpful in preventing heart diseases. Research by the Department of Food Science and Nutrition, University of Minnesota has shown that omega-3 fatty acids such as EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) break down bad or LDL cholesterol in the body and thus help in preventing heart diseases.
Omega-3 fatty acids are also known to break down arterial plaque, which blocks arteries and increases blood pressure. By clearing the plaque, these fatty acids may help in controlling blood pressure as well.
Blood clots in the arteries can be dangerous for the cardiovascular system. Regular intake of omega-3 fats found in fish like sardines might be good for the heart because it may help in reducing cholesterol and blood pressure, thereby preventing stroke and atherosclerosis.
A fact sheet released by the National Eye Institute (NEI) says that age-related macular degeneration (AMD) is a condition that is usually seen among people aged 50 or more. Macular and retinal degeneration over the years results in loss of vision. Both NEI and the European Journal of Clinical Nutrition suggest that usage of fish like sardines may result in a reduced risk of developing AMD.
A cancer research report published by Dr. Powel Brown and Dr. Corey Speers in the Journal of the National Cancer Institute has shown that the intake of calcium and vitamin D might be very helpful in preventing certain types of cancers like breast cancer. Sardines are one of the best sources of calcium and vitamin D.
Sardines can be a good source of calcium, and regular calcium may help in strengthening bones. A good amount of calcium, coupled with exercise might strengthen bones and prevent diseases such as osteoporosis.
Consuming sardines may help in building up the immune system. Research by The Journal of Nutrition suggests that sardine fish oil may improve the immune system by increasing the count of immune cells.
The fats found in sardines may play an essential role at the cellular level in skin cells. The book “Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age” by Dr. Nicholas Perricone says that sardines (cold water fish) may help in giving you radiant skin.
Insulin resistance is one of the major factors to look for in diabetes. In cases where there is insulin resistance, the insulin produced in the body is utilized less efficiently. This, in turn, means that there is more glucose in the blood than there usually should be. According to a 2012 study published in the International Journal of Molecular Medicine, sardine protein consumption may have a beneficial effect on fructose-induced metabolic syndrome on variables such as hyperglycemia, insulin resistance, hyperlipidemia, and oxidative and inflammatory status.
Sardines contain selenium, which may be helpful in neutralizing free radicals and protecting organs from damage.
Sardines are available in many varieties and are cheap compared to some other fishes. They are best when consumed fresh. Canned ones come in a variety of flavors, such as mustard flavor, seasoned with sauce, with or without salt, and other versions, and should be stored in a cool place. Depending on the taste, people make their own choice. Please do check the expiry date on the can.
Nope. Not going there.
I opted to retract my book and rewrite it entirely because my research found such high levels of confirmation bias & irrational denial that I deemed it a failure in its base format because I was targeting consumers as an audience. I may never publish the original 4 volumes and relegate my findings into a 5th volume, focusing on the causes of said biases rather than the effects upon health.
This forum is no different and I have been attacked incessantly for my views even in the face of scientific evidence simply because contrasting - i.e., ‘biased’ - studies (and, yes, even opinion-based internet posts) were presented a defense of irrational positions.
There are no effective domestic studies on the stability of EPA/DHA of cooking, canning or processing (fish oil supplements & cooking oils) temperatures. The results of my research - compiled upon innumerous health topics, one chapter among them being O3/O6 etc. - were quite unanticipated and turned a borderline cynic hardcore after discovering institutional, scientific governmental/bureaucratic corruption of science at levels which prompted a metaphorical *yawn* at what happened the prior 2 years.
It’s not ‘rocket science’ in the face of 2 years of EUAs to figure out why (money: Hundreds of billions of dollars are at stake).
If anyone reading this believes the propaganda of O3 content of seed supplemented food stuffs, cooking oils (e.g., ‘canola’), canned fish and/or supplements, nothing I post here will change anything. NOTHING.
Before someone reading this contemplates an attack for that statement, I have a suggestion: Go do your own research of health among the general population, balance that with the institutional bias against pure science and get back to me on your own resulting cynicism. /s
The evidence is out there; it merely takes effort to go find it and, unfortunately, it means looking for a needle in a haystack of unbelievably prodigious propaganda & corporate marketing supporting material.
And government? C’mon, man.
You have 2 choices (I’m not even suggesting merely taking my word for it): Be dismissive and risk your health or apply 2 years of cynical reactions to NIH perversion of medical science to accepted knowledge of O3 ‘truth’ and do your own fact checking.
Better, just start eating fresh fish 3x/week cooked at low temperatures and start experiencing for yourself the positive effects within a matter of weeks (it happened to me, multiple times).
I just want to make one point: Y’all can’t say that you had no idea moving forward.
Sardines can trigger gout. They did for me about 15 years ago.
What about flash frozen?
.
cooked at low temperatures
I sous vide fish at 135F.
I’ve not found any studies whatsoever on instability of DHA/EPA at low temperatures, only marked structural changes (including unhealthy ones) at high temperatures, including prolonged temperature exposures.
Frankly, the mere question alone would prompt my own investigation if I had a laboratory since I’ve never cooked fish in that manner. My only concern is the lengthy cook time. Poaching achieves the same result with, IMHO, minimal loss. Likewise with low temperature baking (filets, rather than steaks) until ‘just done’.
But those results are solely anecdotal based upon my personal experience: The years-long course of health recovery mandated that I become a literal lab rat, one result being repeatable with tangible health benefits via consumption as-described vs. supplements & prior ignorant methods.
A quick perusal of the Googleverse (did I just coin ANOTHER word?!) indicates no adverse nutritional effects from flash freezing.
When I was a teenager, my buddy and I would trek down to Punta San Miguel near Ensenada, Mexico, where we would gather driftwood to build a fire among the large rocks lining the shore. Then we would head out into the kelp beds to spear our meal. Preparation consisted of gutting the fish at the water’s edge followed by a quick salt water rinse, then onto the spear shaft and over the fire. Our fingers were our utensils. Fresher fish you will never find.
Baring that experience, I always buy flash frozen fish from the store freezers, NEVER thawed from the display. (Who knows how long it’s been sitting there losing its freshness?)
Most of the time we thaw the fish in our very cold refrigerator right before we cook it, but with sous vide, you can toss it on frozen and add another 15 minutes to the 30 minutes required for thawed fish.
We also have been known to bread and fry the cod according to a recipe from the 70s we found when preparing abalone. We did switch panko for breadcrumbs, though.
Thanks for my first chuckle of the day!
Pan frying imparts losses approaching that of deep frying. Just fyi.
Yeah, but you’re still getting that punch of protein, and it’s crunchy!
To your knowledge, are there any big-box stores that support conservative policies?
It all sounds great.
However, I never use the pricy Kerrygold butter for cooking, only for finishing, where the higher fat content can be appreciated. But I’m a penny pincher.
I need to make a run to my kitchen pantry to see what I store for Sardines. Spain has a wonderful brand. I think it’s Spain.
When I see them I pick up the entire lot at the store.
My beloved husband’s been told not to pick up anything in that aisle that is from China. Ticks me off when I see it’s handled in the US though from China. Like some folks believe because of that line on the can it’s all okay. Not a chance.
As the icing on the cake this brand has a plastic pull seal and cover on the cans instead of the metal pull tab and metal seal. Cut a finger years ago and never forgot the pain.
I love sardines. So does my dog. My woman hates them...
It’s the other way around. Water leaches the Omega-3s out. That whole oil and water thing. Packed in oil, the Omega-3s remain.
No argument. Likewise, I retain my countertop fryer for when I crave beer battered cod & Belgian fries (I stopped the crap they serve as ‘food’ years ago).
I used to eat Quacker Granola for breakfast, but my cardiologist told me to lay off the carbs, so I switched the sardines to breakfast.
Large proportions of humanity eat fish for breakfast, such as people of British heritage. I think only Americans, such as myself, turn up their noses, and insist on sweetened “bread” (cereals, pancakes, waffles) and/or fried eggs and preserved meats.
Lol, we had a caregiver for my FIL here who was eating sardines every day and throwing the unrinsed can in the trash. DH eats them too but rinses the can. We and to ask her to rinse it or put it in the diaper pail (which is airtight and gets emptied daily)
Was the guy’s name “Squanto” by any chance?
Do you chew them or swallow them whole? What is the consistency like? Do you cut your mouth with the bones or scales? TIA
I don’t think so, but it does seem like there is a colonial legend that gives the practice some credibility.
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