Sardines are a food menu that is familiar to most people. Besides being relatively cheap and easy to get, the taste is also delicious. However, did you know that sardine’s health benefits for the liver, for men, and women? To find out more, see the following information.
Sardines eat only plankton to survive. That is why this fish does not contain as much mercury as fish in general. Mercury is a chemical component that may poison the digestive system, eyes, skin, and lungs.
What is the difference between sardines and mackerel?
Before explaining the benefits, you should know the difference between sardines and mackerel, here are the differences:
- Sardines tend to be smaller in size when compared to mackerel.
- Sardines have a silvery color with a back coated in green or blue.
- The meat of sardines has a dark color.
- Sardines live in groups and are easy to catch. Because sardines on the market are very easy to find.
- Sardines and mackerel are fish of different types. Sardines are a type of fish that fall into the Clupeidae family that is brothers with herring.
- Fresh sardines are whitish or paler than mackerel.
- Mackerel is larger than sardines.
- The skin of the mackerel is oily and dark in color. The scales are so small that they’re barely visible.
- Mackerel has a slender and elongated body. Besides, throughout the body of the mackerel, there is also an elongated black line.
- Compared to sardines, the price of mackerel is relatively more expensive because it lives in deep waters so how to catch it requires special techniques.
- Mackerel is a type of Scombridae fish that is brothers with tuna, mackerel, and bloated fish.
- Fresh mackerel meat has a redder color than sardines and its texture is densely chewy. When cooked, the meat of the mackerel will turn hardened, although it remains soft textured when bitten.
Why sardines are good for you?
Sardines are classified as small fish whose existence is found in the Atlantic, Pacific, and Mediterranean seas. This fish contains omega-3 fatty acids and high vitamin D as well as low mercury. Therefore, sardines are considered one of the healthiest fish to be consumed.
Nutritional Content of Sardines
The advantages of sardines are got in their nutrient content that’s quite great for health. In 100 grams of fresh sardines, there are about 110 calories. With it you will get a variety of nutrients, namely:
- Fats, including omega-3 fatty acids
- Vitamins, such as vitamin D, Vitamin D, vitamin B12, and vitamin E
- Minerals,Calcium, potassium, such as iron, Magnesium, and zinc
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How do choose sardines to maximize their benefits?
In choosing sardines, make sure the fish you choose does not smell bad, the skin is still shiny, the eyes are still bright, and the texture is also sturdy. However, you may encounter more sardines in canned form.
Canned sardines packed with olive oil or water are better than those packed with soy oil since their fat content is lower. Also, make sure that the can of sardines you buy is still in good condition and pay attention to the expiration date.
You also ought to be aware that the salt content in canned sardines will be high. Therefore, if you are reducing the consumption of foods high in salt, it is a good idea to opt for fresh sardines.
To maximize the benefits of sardines for health, you can consume 2–3 servings/week of sardines. Not only that but also pay attention to how to process it. The best way to process sardines is to boil, roast, or burn them.
Some people with certain health conditions, such as kidney disease or gout, may need to limit the consumption of sardines. If you have questions related to the consumption of sardines and your health condition, you can consult a doctor first.
Sardines health benefits for the liver, for men, and women
Sardines Health Benefits for Liver Disease
As far as liver disease goes, we must consider obesity. Being overweight increases triglycerides and reduces HDL cholesterol. So when we increase our total body fat (the total number of fat cells you have) and we become overweight our liver disease increases. But again, if we lose weight, then our liver disease decreases.
Reduces blood clotting
The consumption of omega-3 fats found in avocados is excellent for the heart as it helps reduce cholesterol and blood pressure, thereby preventing atherosclerosis and stroke. Atherosclerosis is a condition of damage to the walls of the arteries that can make bleeding and blood clotting dangerous.
Prevent heart disease
Sardines have high amounts of omega-3 fatty acids. Omega-3 fatty acids such as EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) break down bad cholesterol in the body. It prevents heart disease. Omega-3 fatty acids are also known to break down arterial plaques that help control blood pressure. Vitamin B-12 in sardines also supports a heart-healthy cardiovascular system.
Building muscle body
The good essential fatty acids and protein in sardines are an advantage. Both of these nutrients are necessary to build strong muscles. The protein here acts as the main ingredient, while fatty acids act as a source of energy when building muscle.
Protects brain function
High omega-3 content in sardines is useful to maintain memory and protect brain function. Eating sardines regularly also lowers your risk of developing various cognitive diseases, such as Alzheimer’s disease and dementia.
Maintaining bone health
The following advantage of sardines will be to preserve bone health. Because this fish is one of the good sources of calcium and vitamin D.
Both nutrients are essential for maintaining healthy and strong bones. With the fulfillment of your daily calcium and vitamin D needs, you will be protected from various bone diseases, especially those associated with aging, such as osteoporosis.
Supporting a healthy pregnancy
Sardines are also rather great when consumed by pregnant ladies. The omega-3 content in this fish is beneficial for the development of the baby’s brain, bones, nervous system, and vision in the womb. Whereas preeclampsia in pregnant women can be protected from calcium.
Source of calcium for mother and baby bones
Sardines are a type of fish that contains calcium. Calcium is very important to help the growth and formation of bones in the fetus. Usually when the mother is pregnant then the mother will lose a lot of calcium and the impact can be osteoporosis.
When the mother consumes sardines regularly then it is very good to prevent this problem. Calcium will also be a mineral supply when the baby is born, including for teeth growth problems. You can prove yourself when the baby is already born and there are various symptoms of the child teething or signs of baby teething.
Helps prevent pregnant women from getting sick
Pregnancy can be an uncomfortable thing for the body. Including when the mother has experienced severe morning sickness. That’s why the mother’s body needs vitamin D that can improve the immune system of pregnant women. Vitamin D is usually when sunbathing with the morning sun. But the source of sardines in cans is also very good to help mothers become healthier.