Canned sardines are treasures in tin cans that offer convenience with a plethora of health benefits. With a remarkable 936 milligrams of calcium per 245-milliliter cup, accounting for 72% of the DV, these tiny fish can significantly contribute to your daily calcium intake (per USDA Food Data Central). Plus, according to Medical News Today, they’re quite high in omega-3 fatty acids, which are celebrated for their role in reducing the risk of heart disease and potential benefits in preventing cancer, Alzheimer’s disease, dementia, and other brain-related conditions. Additionally, packed with protein, selenium, and vitamin B12, canned sardines provide plenty of essential nutrients. And the cherry on top is that they are among the safest fish to consume due to their low mercury content.
You may find canned sardines in various liquids like water, oil, or tomato juice, and their versatility in culinary applications is vast. You may add canned sardines to pastas, salads, spreads, sandwiches or toasts, and countless rice-based dishes like paella or fried rice, enhancing their flavor with onions, peppers, or condiments such as mustard, mayo, or hot sauce. And if you’re in a hurry, you can savor them straight from the can. And don’t worry about eating the skin or bones, as that is where some of their health benefits come from.