Sardines And Weight Loss
Do you want to lose weight? If so, you might be wondering if itâs a good idea to add sardines to your diet. After all, they are âfatty fish.â But, as it turns out, sardines are actually good for weight loss. This tiny fish is low in calories and high in protein, making it an ideal choice for people trying to slim down. In addition, sardines are a good source of omega-3 fatty acids, which can help promote weight loss by reducing inflammation and preventing overeating.
It Reduces Inflammation And Risk Of Disease
Sardines are an excellent source of EPA and DHA, which are two fatty acids that studies show the body uses to reduce inflammation. Inflammation is at the root of most diseases. If you want to spice up the anti-inflammatory defense, add a little bit of turmeric when you are preparing your sardines.
Some Nutritional And Health Benefits Of Sardines
Sardines are a rich source of nutrients like protein, omega-3 fatty acids, antioxidants, vitamin E, vitamin A, and vitamin D. Theyâre also low in mercury and other toxins. So, itâs no surprise theyâre considered a healthy option.
However, they also contain mercury , so it is essential to eat them in moderation.
Scientists have found that a diet heavy in fish, like the Mediterranean and paleo diet, is ideal for most peopleâs optimal health. But even with all the potential health benefits of sardines, itâs best to find out if they suit your body.
If you can tolerate this type of fish, some reasons to include sardine in your diet are:
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Many Foods Are Called Superfoods But Sardines Are Truly The Ultimate One
According to the USDA database, one 3.2 oz can of sardines has 20g protein . Its important to note that not all protein is made equal there is a difference between plant and animal protein.
Animal proteins tend to have a better, more complete nutrition complement because their amino acid profiles typically include more essential amino acids necessary for our diet.
Sardines are an excellent source of the highest quality protein available. One can of sardines also contains about 300 mg calcium more than a glass of cows milk.
They are high in Vitamin D and have an outstanding Omega-3 fatty acid profile. On top of this they are a great source of B12, as well as numerous other nutrients.
Can you see why they are truly a superfood? Lets dive in more:
Vitamins Like Vitamin D And Vitamin B12
Sardines are rich in many B vitamins such as niacin as well as vitamins A, D, and B12. Vitamin B12 serves many functions. Not only is it needed for cardiovascular health, but it’s vital for cognitive function, neuronal health, and DNA integrity. Vitamin D plays a role in countless functions, including regulating gene expression, bone mineralization, immune health, and so much more.
Different types of sardines have different nutritional content. But here’s a good example of what you’re getting in one can of sardines with bones.
*Per the USDA
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May Lower Insulin Resistance And Blood Sugar
An animal-based study published in 2012 looked at the effect of diets containing sardines on bloods sugar and insulin levels. It was shown that sardine protein diets diminished plasma insulin as well as insulin resistance. Plasma free fatty acids were also lower. Finally, the sardine diets showed significantly decreased plasma glucose and HbA1C .
Some Fun Facts About Sardines
- Morocco is the largest canned sardine exporter in the world.
- Love Worcestershire sauce? Did you know the main ingredient is fermented sardines?
- The term sardine is said to come from the Mediterranean island of Sardinia, once teeming with this type of fish.
- You likely know the term âpacked like sardinesâ comes from how the small fish are packed into tins. But did you know itâs also the name of a childrenâs game?
- Not all types of this small fish are endangered, but according to the International Union for Conservation of Nature, the Madeiran sardine is a vulnerable species.
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Sardines’ Mercury Content Is Low
Mercury is a heavy metal found in the form of methyl mercury in fish in varying amounts. The mercury originates from many sources, including the natural environment such as volcanic activity, or from pollutants from industrial activities. 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 reason is that sardines are small and only eat plankton and not mercury-contaminated fish. They are short-lived, so mercury does not have time to build up in their flesh.
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.
Eating Sardines During Pregnancy
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.
Brain Food Essentials: Sardines
You may have heard this before.
And we at NeuroTrition completely agree.
The thought of fish may conjure up visions of a perfectly grilled wild salmon steak. Or an amazing pan-seared halibut or trout.
But, have you thought of sardines as brain food?
We know not everyone loves sardines . But, not everyone wants and can afford some of the more expensive fish with the same brain-building nutrients as these smaller fish. In fact, canned sardines are not only affordable versions of the same nutritional powerhouses some other fish are, but you dont even need to cook em! They are a favourite of our Neuro-Chefs who love to incorporate them into our Brain Food Menus.
Lets unpack some of the science of sardines to show you what truly makes them a brain food essential. Hint: its not just the omega-3s. And, of course, well give you some great ideas on how you can incorporate more small fish like sardines into your diet. Maybe theyll even become one of your favourites .
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Vitamin B12 For Energy And Mood
B12 deficiency is not only common but can have some serious side effects. It is used to make healthy red blood cells and deficiency can cause pernicious anaemia with side effects such as fatigue and tingling/numbness in hands . Its assumed that only 50% of the B12 we take in through our diets is absorbed . It is especially important to maintain a good B12 status throughout adult life into older age. Deficiency is linked to vision loss, depression, memory loss, incontinence, and more .
Vegetarians and vegans are especially at risk of B12 deficiency since it is only found in meat, fish, and eggs. These individuals must supplement. For omnivores and pescetarians, sardines are a fabulous source of the good stuff since one serving contains 136% of the daily recommendation. Even at only 50% absorption, this is pretty substantial.
Are Sardines Good For Weight Loss
There are a few reasons why eating more canned sardines will help you lose weight
First of all, sardines contain zero sugar or refined carbohydrates. These are the two of the biggest causes of weight gain and belly fat build-up.
Second, sardines are rich in omega-3 fatty acids. These good fats help your body burn body fat. This meta-analysis found omega-3 fatty acids helped the participants losing abdominal fat .
Theyre also very powerful anti-inflammatory for your body. Inflammation can cause your body to age quicker. Itll also cause your body to puff out and appear bigger than it is.
Third, sardines are rich in protein and calcium. Both of these powerful nutrients have been found to help you lose weight . Your body needs protein to build lean muscle. This study found calcium and vitamin D significantly helped users to lose more body fat .
Protein helps increase the feelings of being full . This keeps your hunger at bay so you dont eat more than you should. Plus eating a high protein diet can enhance weight loss and lower belly fat .
And finally, a can of sardines is very low in calories. Even though not all calories react the same in your body. Its important to keep your daily caloric intake regulated so your body weight doesnt go up. Eat more belly fat burning foods like sardines to keep your waistline slim.
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Top Ten Foods To Boost Brain Health
Believe it or not, your brains health can be boosted by what you eat. The structure and health of our brains can change depending on diet. In fact, the brain uses about 20 percent of the bodys calories to function. Yes, you burn calories just by using your brain! Your brain requires you to eat food for it to work. But not just any food! In order to feed your brain, you need to eat the right foods. Here are the top foods to help boost your brain health and function.
Supplements For Brain Function
In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?
Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
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Foods That Make You Smarter
As seen on February 13th, 2013 on:
Growing up as identical twins, we always felt pressure to keep up with each other. Neither one of us wanted to fall behind we felt like we could never have an off day or wed lose our edge. Turns out a lot our friends and clients tell us the same thing. Even in the absence of a twin, they feel they need to stay sharp and focused to remain competitive at work or school.
Do you too, want to rev your brainpower, focus and mental performance? The foods you eat can help by boosting brain health and keeping age-related cognitive decline and neurodegenerative diseases at bay. Here are some of the foods weve been eating:
1. Blueberries: People tend to forget about blueberries in the winter, but theyre available year round. Blueberries contain anthocyanins, which give them their blue tint and have antioxidant and anti-inflammatory properties that may reduce age-related cognitive decline and Alzheimers disease. Animal studies also show that a diet rich in blueberries improves learning in older animals and make them mentally equivalent to younger animals.
Eat more blueberries: Toss them in cereal or in yogurt. Make a parfait. We layer nonfat vanilla yogurt, blueberries, cinnamon and quinoa. Sprinkle blueberries on waffles and in pancakes. Add them to salads .
Eat more apples: Have an apple with string cheese as a snack. Munch on apple slices with peanut butter.
Which of these will you do to boost your brain power?
How To Store Canned Sardines After Opening
Sometimes, you open the tin and wonder what to do with the leftover sardines.
Opened canned fish should be treated in the same manner as for regular fish. Once opened, refrigerate leftover sardines in a tightly covered plastic or glass container for up to two days. It is best not to leave the sardines in the opened can, as it may become rusty or give out a metallic taste.
You can keep an unopened can of sardines in a cool, dark place such as a cupboard. An unopened tin can be stored for up to many years.
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Super Source Of Selenium
Experts like Chris Kresser and Dr. Paul Jaminet explain the importance of selenium for thyroid and adrenal health. One theory is that too much iodine without enough selenium may be hard on the thyroid and adrenals. Selenium is also needed for glutathione production in the body.
Selenium and iodine are synergistic and occur together in most naturally occurring sources, including sardines. In fact, one can of sardines contains almost the entire RDA of selenium and a smaller amount of iodine. This may help the body obtain a proper balance of selenium and iodine.
Personally, Ive found that consuming rich food sources of selenium and omega-3s has reduced my thyroid symptoms.
Calcium For Healthy Bones
Most people know calcium is a major contributing factor to strong, healthy bones. Proper calcium intake may also lower blood pressure, thereby contributing to good cardiovascular health later .
Most of the time, people think they need milk and cheese to meet those requirements. However, thats not the case which is good for those of us who eat fully or mostly dairy-free. Sardines and specifically those tiny bones are a fantastic source of calcium. You can find more non-dairy calcium foods here.
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How To Make Sardines On Toast Taste Really Yummy
Tinned sardines on toast can be a bit of a tough sell. And some people dont really like the taste of sardines. However, they can be combined with other really yummy foods to make them much more palatable. An example recipe is this sardines on toast with pesto beans recipe.
The flavours are fresh and zesty, and it is the perfect complement to the fishiness of the sardines.
This recipe makes about six serves, so you can keep it in the fridge to eat on toast during the week. Adding a serving of sardines to the toast on two of those days is going to get your omega-three levels up!
Choose Sustainably Fished Sardines
This means that sardines should be eaten responsibly, as we cant afford to eat them at unsustainable rates.
As sardines are a form of meat, you might want to consider consuming them as a treat or no more than a couple of times a week. The good news is that eating sardines twice a week is all that is recommended for optimal brain health. One tin of sardines often contains two servings of sardines, so you could eat one tin a week as sardines on toast for lunch or breakfast and be done!
Avoid sardines that are sourced from unsustainable fisheries. This means opting for wild-caught rather than farmed fish where possible lookout for labels like Marine Stewardship Council or Best Aquaculture Practices to be sure youre getting a sustainable product.
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The One Food To Eat For A Sharper Brain Says Dietitian
When you think of brain food, does wild sockeye salmon come to mind? If it doesn’t, we encourage you to think again.
As Vanessa Rissetto, MS, RD, CDN, and co-founder of Culina Health points out, adequate consumption of omega-3 fatty acids can help us retain information as we’re learning it. Fatty fish like salmon, mackerel, trout, herring, and sardines are all rich sources of two types of omega-3 fatty acids: EPA and DHA.
“Omega-3 fatty acids regulate the brain’s functions and help fight off memory decline,” says Rissetto.
Mental health is another key element of brain health. In fact, studies have shown that not consuming enough of the omega-3 fatty acids found in fatty fish is linked to depression.6254a4d1642c605c54bf1cab17d50f1e
“Not only can adding salmon to your diet help with these cognitive functions, but it can also contribute to your emotional health by reducing symptoms of depression and anxiety,” says Risetto.
Of course, fatty fish isn’t the only brain-boosting food. Here are a few more you can incorporate into your diet, and for even more healthy eating tips, check out our list of the 100 Easiest Recipes You Can Make.
Small Fish Build Strong Brains
Small fish like sardines, mackerel, and anchovies contain the same key brain-building nutrients found in larger fish.
And small fish have the added benefit of, well, being small.
Being small in a world of fish means you have fewer toxins because you avoid whats known as bioaccumulation.
Being small in a world of fish means you have fewer toxins because you avoid whats known as bioaccumulation. This is when compounds accumulate in animals because of what they eat. Unfortunately, these toxins come from the pollution that has been building up in our waters over time. They get from the water into the fish from the food those fish eat.
Heres how bioaccumulation works. Picture a small sardine eating tiny marine organisms like plankton. Each sardine doesnt need to eat too much plankton in their lifetime. They dont grow very large, and they dont live very long. This limits the chance of building up too many toxins in their bodies from their food.
Now picture a larger fish like tuna who eat a lot of small fish because they grow larger and live longer. So those tiny amounts of toxins that get into the small fish can accumulate in the larger fish over time.
This is particularly important when it comes to brain health. Some of these toxins found in fish negatively affect the brain and nervous system.
So dont give up your beautiful salmon, halibut, black cod or trout just opt for wild fish whenever you can.
Are you starting to see sardines as brain food?
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Minerals Like Selenium And Magnesium
Minerals like potassium, phosphorous, zinc, iron, and magnesium play a role in many critical body functions. If you don’t get enough of them, you could be at a higher risk of many health problems. Minerals are essential for many bodily processes, including maintaining fluid balance, transmitting nerve impulses, and building bones.
They also have anti-inflammatory properties, play a role in energy production. Fish contain iron and zinc, essential minerals for the human body.
Selenium is an essential mineral that your body needs for various functions. It may help protect against cancer, heart disease, and other health problems. In addition, selenium supports healthy thyroid function and helps keep the immune system strong. You can get selenium from foods like nuts, eggs, and fish or take a supplement if you’re not getting enough through your diet.