Fish is a food that is recommended by many nutrition experts or health care organizations that people should add to the week's diet.For example, according to the UK National Health Service, a healthy and balanced diet should include at least 2 fish diets per week, including 1 diet of fat fish like salmon or fish.Mo.
Sardines are popular fish, close to Vietnamese people and have many valuable effects on health.Depending on the area, the price of sardines may vary.The average price of sardines is about 40,000 - 60,000 VND/kg.In addition to fresh fish, sardines are also sold in the form of dried or canned fish.
According to studies, sardines can bring a series of health benefits, including diabetes, cancer, cardiovascular disease.
Sardines have many health benefits (Artwork)
The health benefits of sardines
Sardines are extremely rich in vitamins and minerals essential to the body.According to the Food Data Center, the US Department of Agriculture, 106g of canned sardine provides 22.6g of protein and 343%, 88%, 27%, 15%in turn the body's daily needs of vitamin B12,Selenium, calcium and iron.
In particular, the calcium content in sardines is very impressive, higher than the amount of calcium in milk.In 100g canned sardines containing 382mg of calcium, while the amount of calcium in the same weight of whole milk is only 123mg.
In addition, sardines are also rich in omega-3 fat.In 100g of fresh sardines containing about 1,463mg of omega-3.It is these nutrients of sardines that bring valuable effects to health.
Reduce the risk of diabetes
A study by the Department of Health Science at the University of Oberta De Catalunya (UOC) and the August Pi I Sunyer Biomedical Research Institute (IDIBAPS) - Spain shows that people who eat 200g of sardines per week can help prevent it.Preventing the risk of developing type 2 diabetes. In people who eat sardines regularly, scientists realize that they have improved important biochemical indicators, such as reducing insulin resistance, increasing cholesterol."Good", increasing the concentration of adiponectin (a hormone that accelerates the decomposition of glucose in the blood), reduces triglycerides and blood pressure.
According to researchers, sardines have this effect because they are rich in taurine, omega 3, calcium and vitamin D and other nutrients that regulate blood sugar levels effectively, such as protein, magnesium.and zinc.
Sardines are "enemies" of diabetes (Artwork)
Reduce the risk of cancer
Many studies have shown that people who regularly eat fat fish like sardines can reduce the risk of some cancers including breast, liver and rectum cancer.This effect is due to anti-inflammatory, antioxidant compounds, such as omega-3 in sardines.
Prevention of cardiovascular disease
Omega-3 fat has strong anti-inflammatory and antioxidant activity.They can help improve blood flow and vascular function, while reducing risk factors for heart disease such as high blood pressure and high blood fat.
Studies show that an omega-3-rich diet can effectively prevent the risk of cardiovascular disease such as atherosclerosis, reduce triglycerides, reduce inflammation.
Protect bones, muscles
Sardines have many essential nutrients to maintain a healthy muscle and bone system such as protein, magnesium, vitamin D and especially calcium.Studies show that the calcium content in 100g of sardines is equivalent to the amount of calcium in nearly 400ml of milk.Therefore, sardines are a great source of calcium for those who do not tolerate milk.
In addition, the abundant omega-3 content in sardines also has a positive impact on bone density.A 2023 study was conducted on 8,942 people showing that people who consumed many omega-3s had a higher bone.
In addition, sardines are also a great source of protein to help build and maintain muscle mass.