Sardines: an oily fish that cannot be missing in your diet, according to science.

In the 1970s, oily fish received strong criticism and was considered a negative thing. However, with the passage of time, its great nutritional value, whether fresh or canned, has been recognized.

The value of consuming sardines, either fresh or canned, has long been recognized for their numerous health benefits. Although both options have multiple advantages, the canned version is the most preferred due to its easy accessibility, long shelf life and more economical price.
The medical community and nutrition experts suggest that these tiny blue fish are an excellent choice for inclusion in the diet due to their nutritional value. Rich in omega-3 fatty acids, high quality proteins and a wide range of essential vitamins and minerals such as vitamin D, B6, B12, iodine and selenium.
Despite their popularity today, during the 1970s these fish were frowned upon and considered harmful due to the demonization of fats. However, it is important to note that the fat present in this type of fish is unsaturated and contains omega-3 acids that are beneficial to health.
According to Petra Sanz, cardiologist and spokesperson for the Spanish Heart Foundation (FEC), the most relevant function is to reduce triglyceride levels in the blood and help lower cholesterol. He also highlighted its antioxidant and anti-inflammatory properties in an interview given to this newspaper a few months ago.
Sardines are known for their high content of omega-3 fatty acids, which are famous for their inflammation-fighting and heart-protecting properties. Several scientific studies have shown that regularly consuming omega-3s can decrease the chances of heart disease, as well as improve brain function and reduce overall inflammation in the body.

The presence of this type of fat considered healthy is essential for the care and maintenance of the body’s cell membranes, as well as for the production of hormones that are responsible for regulating important processes such as coagulation and the contraction and relaxation of arteries.
On the other hand, a study conducted by researchers at the Hospital Clínic de Barcelona has shown that including a can of sardines in the weekly diet can have health benefits. This study was conducted with 152 patients over 65 years of age who had prediabetes and consumed 200 grams of sardines in olive oil. If you decide to include this in your diet, it is advisable to choose one large can per week.

The group that did not consume sardines in their diet initially had 27% of people at high risk for diabetes. After one year, this percentage decreased to 22%. In contrast, the group that did incorporate sardines into their diet had 37% of participants at high risk of diabetes at baseline. After just one year, that percentage dropped significantly to only 8%.

It was also observed that consuming this fish had a positive impact on other important biochemical aspects, such as reducing the insulin resistance index and increasing the levels of beneficial cholesterol (HDL) and hormones that improve glucose metabolization (adiponectin). Likewise, there was a decrease in triglyceride levels and blood pressure.

Sardines are an excellent source of high quality protein containing all the amino acids essential for growth and tissue repair in the body. This protein also plays an important role in the formation of enzymes, hormones and other bioactive compounds that are necessary for the optimal functioning of the organism.

Apart from the aforementioned components such as fatty acids and proteins, sardines are also an outstanding source of vitamins and minerals. In particular, they are high in vitamin D, which is essential for bone health by contributing to the assimilation of calcium and phosphorus in the body.

In addition to being a great source of vitamin B12, essential for nervous system function and DNA production, it also contains selenium, a mineral with antioxidant properties that help protect cells from oxidative damage and promotes healthy thyroid gland function.

Although there are some differences with fresh sardines, canned sardines still retain much of their nutritional value. One of its advantages is that its preservation in cans allows greater durability and accessibility, which means that its nutritional benefits can be enjoyed throughout the year.
Although the canning process may slightly reduce some nutrients, the ease and convenience of canned sardines make it a viable and convenient option. According to the report presented by the Ministry of Agriculture, Livestock and Fisheries, sardines in oil have a similar nutritional value to fresh sardines. This is because they are a rich source of proteins of high biological quality, since they belong to the category of blue fish. However, it is important to note that its fat content is higher due to the oil used in its preservation.

When sardines are prepared for canning, it is common for them to be cooked first and then sealed. Although this may cause a small loss of heat-sensitive nutrients, such as omega-3 fatty acids, in general their content remains stable.

It is also common to find canned sardines submerged in liquid, either olive oil or water. This helps maintain nutrients and in some cases, as with olive oil, can add even more. In addition, it also gives an additional flavor to the product.

In addition to their nutritional benefits, eating canned sardines, a rich source of calcium and vitamin D, can help maintain strong bones and prevent diseases such as osteoporosis. Although a common sardine contains 50 milligrams of calcium, this amount can be tripled in canned sardines.