Large predator fish that are at the top of the food chain typically contain the highest levels of mercury accumulation. Sardines are one of the best fish choices lowest in methyl mercury content, per the FDA.
The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7. The FDA recognizes the health benefits of eating fish, especially for pregnant people and young children. Pregnant people can eat up to 12 ounces per week. The downside of eating sardines is their high cholesterol content — one can has 44 percent of your DV for cholesterol. Although the Dietary Guidelines does not list a quantitative limit, it recommends people eat as little dietary cholesterol as possible.
So is it bad to eat sardines every day? It's best to stick to eating sardines about twice a week rather than every day. The American Heart Association warns that high cholesterol is a risk factor for heart disease, heart attack and stroke.
Another potential health risk of eating sardines may not come from the fish itself, but the can it's in. Cans can contain a toxic chemical, bisphenol A, known as BPA. Despite concerns about its link to obesity, diabetes, heart disease and cancer, BPA is still used in food cans in America. Toxins in can linings can migrate to the food inside.
Lab studies found BPA exposure may cause reproductive disorders, genetic damage and possibly increase the risk of breast cancer.
Both fresh and canned sardines provide similar nutritional benefits. Sardines can be grilled, pickled, salted or smoked, but fresh sardines are very perishable so most sardines are sold as canned for longer storage. Sardines packed in water or olive oil are a healthier choice than those in soybean oil or other types of refined oils.
Sardines in tomato or mustard sauce are also healthy options, but could be higher in sodium. Jill Corleone is a registered dietitian with more than 20 years of experience. Gord Kerr. Gordon Kerr has worked in the health care industry for the past 15 years. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados.
As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B. A can of sardines provides more than your total daily requirements for vitamin B When his blood and nutrition profile was taken by the head nutritionist for Red Bull, who also supervises big-name professional athletes, he said Cooper had the best omega-3 profile of anyone he'd ever tested, according to the investor.
Cooper relies on health and wellness to maintain his packed schedule. He runs a digital media company, CooperativeHealth, and published the book "Your New Prime" last year. The year-old said his best decades have been his 40s and 50s, and he hopes to inspire other men to reach for peak performance later in life.
Skip Navigation. Sardines are oily fish rich in omega-3 fatty acids. They are a good source of protein, vitamins, and minerals, and they may have less mercury contamination than larger fish. Sardines are small, soft-boned fish that belong to the herring family.
The name sardine may come from the Mediterranean island of Sardinia, where these fish were once abundant. In this article, we look at how to include sardines in the diet and the possible health benefits.
We also explain what to consider when buying sardines and how many a person should eat. Sardines are oily fish that contain omega-3 fatty acids , which are fats often present in plants and marine organisms. The fish are also a good source of protein, vitamins , selenium , and calcium. Omega-3 fatty acids are essential components of cell membranes.
A person must get these fatty acids from food because the human body cannot make them. There are three main omega-3 fatty acids, two of which occur naturally in fish — including sardines — and other seafood. These are eicosapentaenoic acid EPA , which fish get from the algae they eat, and docosahexaenoic acid DHA , which is in many parts of the human body, including the eyes, brain, and heart. According to the — Dietary Guidelines for Americans , consuming 8 ounces oz per week of a variety of seafood provides, on average, milligrams mg per day of EPA and DHA.
The guidelines point out that consuming this amount during pregnancy and breastfeeding is associated with improved infant health outcomes. However, pregnant and breastfeeding people should choose seafood with lower mercury levels. This intake of seafood also has a link with reduced cardiac deaths in people with and without preexisting heart disease. According to the National Institutes of Health NIH , omega-3s provide other possible benefits, although further research is necessary to establish the exact forms and dosages.
The omega-3 fatty acids may be beneficial for preventing cancer and alleviating the effects of other conditions, including:.
The authors of a meta-analysis of studies in which participants took EPA and DHA supplements concluded that omega-3 fatty acids are effective in reducing symptoms of depression. Learn more about the possible health benefits of omega-3 fatty acids here.
The recommended daily allowance RDA of protein for adults is 46—56 grams g per day, depending on age and sex. Sardines are a good source of protein, with one cup of canned sardines in oil containing Selenium is an important antioxidant that affects reproduction, thyroid function, and DNA production.
Sardines are also an excellent source of vitamin B A g serving of canned sardines in oil contains 8.
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