You may or may not be a fan of sardines. People generally have a love-hate relationship with them. But hear me out if you think you hate them or have never tried them.

 

Here are 10 benefits of eating sardines:

1. They are a great source of protein – 24g of Protein in each can
2. They contain Omega 3 Fatty Acids – which are essential for our brain and muscles
3. They are a great source of the sunshine vitamin – Vitamin D, which we are all lacking during winter months from lack of exposure to the sun
4. They are rich in Vitamin B12, which keeps the body’s nerve and blood cells healthy and helps with energy levels.
5. Great source of calcium, to keep your bones strong and healthy
6. They are very small fish, so they will contain way less mercury than bigger fish like Tuna
7. Source of the mineral potassium, which helps regulate fluid balance, muscle contractions, and nerve signals.
8. Source of the mineral magnesium, which is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, making protein, DNA, and keeping blood pressure healthy.
9. Great source of Selenium, which helps boost your immune system, and plays an important role in metabolism and thyroid function.   
10.  They are convenient, versatile, and cost-effective. Keep them in your cupboard for when you don’t know what to make for lunch, for a to-go snack, or a quick dinner.

 

So now that you’re hopefully convinced that you should give Sardines another go, remember the following:

• Wild and sustainable is always the best choice – tastes better too! (I love the ones from Raincoast Trading) 
• Choose packed in water vs oil, because the ones packed in oil are usually packed in canola oil, which is an oil we should all avoid.
• Try to find a BPA free can if you can like Raincoast Trading
• Enjoy them on their own, with some hot sauce, on top of a salad (see recipe below), or mix it into pasta or spaghetti squash. 

Quick Nutritious Recipe.

INGREDIENTS:

3 ½ Sardines (packed in oil, drained) 

½ Lemon (juiced and divided) 

1 tbsp Parsley (finely chopped) 

4 cups Baby Spinach (packed) 

¼ Radishes (thinly sliced) 

1 tbsp Extra Virgin Olive Oil 

1Avocado (sliced) 

⅛ tsp Sea Salt

 

DIRECTIONS:

Place the sardines on a plate and drizzle with half the lemon juice and parsley. Set aside and let marinate for 15 minutes. 

Divide the spinach into bowls along with the radishes and sardines. Drizzle with extra virgin olive oil and the rest of the lemon juice. Top with avocado, season with sea salt and enjoy!

 

NUTRITION AMOUNT PER SERVING:

Calories 345

Potassium 1076mg

Fat 28g

Vitamin A 5986IU

Carbs 12g

Vitamin C 36mg 

Fiber 8g

Calcium 270mg 

Sugar 2g

Iron 4mg 

Protein 16g 

Vitamin B12 4.5µg 

Cholesterol 71mg 

Magnesium 100mg 

Sodium 363mg 

Zinc 2mg

 

NOTE:

Use tuna instead.

 

 

Much love!

 

 

Daniela Nahas
Co-Founder Best Body Bootcamp

CHEK Holistic Lifestyle Coach, Certified Health Coach, PT

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