When people think of healthy fish, salmon usually comes to mind first, and tuna right after. But a nutritionist recently put a much cheaper option at the top of his pantry list. It sits on the bottom shelf of the canned food aisle, and many shoppers walk right past it.
In short
- A Spanish nutritionist calls canned sardines one of the most anti-inflammatory foods there is.
- Sardines are a source of the omega-3s EPA and DHA, according to the NIH.
- The FDA lists sardines among its “Best Choices” for low mercury.
- When you eat the small bones, they also provide more calcium.
The nutritionist’s pick
Pablo Ojeda, a nutritionist in Spain, told La Vanguardia that canned sardines are “one of the most anti-inflammatory foods there is” and “very rich in omega-3” (translated from Spanish). He recommends them among a handful of foods worth always keeping in the pantry.
He’s not alone. Avery Zenker, a dietitian from Queen’s University, quoted by Azet.sk, notes that some canned fish, “such as sardines,” contain high amounts of omega-3 fatty acids, and that canned fish can be a good alternative to processed meat.
What the omega-3s do
The National Institutes of Health lists sardines among the fatty fish that provide EPA and DHA, the omega-3s found in seafood. “Omega-3s are important components of the membranes that surround each cell in your body,” the NIH fact sheet explains. They also play roles in the heart, blood vessels, lungs, immune system and endocrine system.
On heart health, the NIH stays measured: many studies link eating fatty fish, as part of a healthy diet, to a healthier heart, and higher EPA and DHA intake lowers triglyceride levels. The American Heart Association recommends one to two servings of seafood per week.
Low in mercury, rich in calcium
Sardines have another advantage. The FDA lists them among its “Best Choices” for fish, and mentions them among the fish that are even lower in mercury. The Dietary Guidelines recommend at least 8 ounces of seafood per week on a 2,000-calorie diet.
And if you eat the soft little bones, which is common with canned sardines, you get more calcium, Azet.sk notes. They also provide protein, vitamin D and selenium. On the same list, anchovies stand out for their high sodium, so they’re best eaten in moderation.
Why it matters
Like a ranking that put a surprising vegetable ahead of kale and spinach, it’s a reminder that the most useful foods aren’t always the trendy or expensive ones. It’s the same logic as the drink a Tufts study linked to lower blood pressure.
The limit
Salmon and tuna are also good sources of omega-3s, and the NIH lists them too. “It is not clear whether these health benefits come from simply eating these foods,” the NIH adds. Some canned fish are high in salt, so check the sodium line on the Nutrition Facts label before you buy. And if you have a health condition, ask your doctor or a dietitian before changing your diet.
That’s the trick.
