If you have read my book, listened to one of my lectures, or watched my videos, you know that I LOVE eating sardines and recommend that everyone eats them.
Yes, I am the guy who opens a can of sardines on the airplane.
Why am I so enthusiastic about this food source? Let me tell you. Sardines are one of the healthiest food choices you can make due to their nutrient-rich profile.
Here are some potential health benefits associated with consuming sardines:
- Rich in Omega-3 Fatty Acids: Sardines are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). People with the highest consumption of these fatty acids enjoy better blood pressure, less AFIB risk, less heart attacks and lower stroke risk. Inflammation is lower, brain function is better and longevity is extended. A recent study found that people who ate fish 2x per week versus those who ate none had a 42% less risk of dying during a 2 year period.
- Abundant in Vitamins and Minerals: Sardines are packed with important vitamins and minerals, including the fat soluble A, D, E and K, along with all the B vitamins. Minerals include magnesium, potassium, calcium, selenium, copper, iron and everything else. All of these nutrients power a healthy heart and vascular system. Sardines are truly a multivitamin/multimineral powerhouse.
- Source of Antioxidants: Sardines contain various antioxidants, such as coenzyme Q10 (CoQ10) and selenium, which can help protect cells from oxidative damage caused by free radicals. These antioxidant benefits are one big reason why the recently reported ATTICA trial found such cardiovascular health benefits in people who consume small fish.
- Eye Health: Sardines contain omega-3 fatty acids, specifically DHA, which are essential for maintaining optimal eye health. DHA is a major structural component of the retina, and consuming foods rich in omega-3s may help reduce the risk of age-related macular degeneration and dry eye syndrome. Fish eaters enjoy a much lower risk of cataract formation.
- Brain Health: Sardines support better brain health. A recent study showed a much lower risk of dementia in people who ate the most seafood. Eating fish is also linked to a lower risk of Parkinson’s disease. Since my father died of Parkinson’s-like illness, eating seafood is very super important to me.
- Low in Contaminants: Unfortunately, all food has some toxins whether you are eating organic broccoli and wild game. Sardines are small fish that are relatively low on the food chain, which means they tend to accumulate fewer toxins compared to larger predatory fish (our The Whole Fish was tested very low in metals and no detectable microplastics).
How I Eat Sardines:
I love to bring a can of sardines when I travel, go for a hike, or as an easy lunch. Open a can or jar of sardines onto a yummy salad. You can find my recommended sardine product available in glass jars by clicking here.
On a weekly basis, I usually eat 1-2 jars or cans of sardines.
Not a fan of eating sardines or looking for an easy way to get the health benefits? See our new encapsulated sardine product, The Whole Fish.