Many Portuguese continue to associate milk as the main source of calcium. It is a rooted habit, fed by decades of nutritional recommendations. However, there are other foods, such as this fish, which may be even more effective in promoting bone health due to available calcium.
According to statements by nutritionist Julia Farré to the newspaper La Vanguardia, canned sardines, when consumed with pimples, offer a calcium concentration significantly higher than milk.
According to the same source, 100 grams of this fish provide about 380 milligrams of calcium, while the same amount of milk contains only about 120 milligrams.
The role of pimples
The nutritional value of sardines is largely on pimples. As explained by the publication, it is precisely in this part of the fish that the largest slice of calcium is concentrated. Because they are small and soft in canning versions, they can be consumed safely and without difficulty.
According to the same source, this practice allows us to fully take advantage of the nutritional density of the fish, exempting the use of food supplements to achieve daily calcium needs.
More than calcium
In addition to being a relevant source of this mineral, canned sardines have other nutritional benefits. As La Vanguardia writes, they are rich in vitamin D, omega-3 fatty acids and high biological value proteins. These combined nutrients have a positive impact not only on bones, but also on cardiovascular health, muscle function and teeth.
Vitamin D, in particular, is essential for the absorption of calcium in the body. According to the same source, the simultaneous presence of these elements makes sardines a functional and complete nutritional option.
How to consume
The retaining sardines also distinguish themselves by their versatility. According to The avant -gardethey can be consumed directly from the can, in salads, pasta, sandwiches or even crushed in a paste with olive oil, lemon and parsley to block bread or toasts.
It is a practical solution that requires little preparation and easily adapts to various meals.
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Sustainable and economic
In addition to health benefits, canned sardines consumption represents a sustainable choice. Tin conservation allows to reduce food waste and contributes to better management of domestic resources, especially in food inflation contexts.
According to the same source, this food also stands out for its affordable price, being an advantageous alternative to other protein sources of animal origin.
Milk complement
The nutritionist cited by clarifies that the objective does not replace milk, but to diversify calcium sources in the diet.
This approach is particularly relevant for people with lactose intolerance, for those who avoid dairy products or for those who follow alternative food regimes.
Variety is key
The inclusion of pimple sardines in the diet allows you to achieve calcium needs simply and effectively. Food diversity, the same source explains, remains one of the fundamental pillars of balanced nutrition.
Recommendation of experts
Although there are different opinions among nutritionists, there is a widespread consensus that regular consumption of canned sardines can contribute positively to bone health and general well-being.
Its nutritional value, combined with accessibility and ease of conservation, makes this fish an option that deserves more prominence at the Portuguese table.
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