When we think about healthy fish, salmon, cod or mackerel usually comes to our minds. While small sardineswhich can be bought in virtually any store, also hide the real treasury of nutritional values. In the article below we will answer the questions, How often do you have to eat fish and which sardines are best used.
It is worth reaching for fish as often as possible. Unfortunately, because of high prices, many people rarely put them in the basket during shopping. However, it is worth saving an amount in your home budget that will allow you to eat fish at least once a week.
The optimal frequency recommended by the National Institute of Public Health and the European Society of Cardiology (ESC) is eating fish twice a week, At least once they should be fatty sea fish.
As much as possible Sardines belong to very healthy, fatty fish. However, don’t worry, most of them are valuable unsaturated omega-3 fatty acids, which primarily have a beneficial effect on the cardiovascular system. They support blood vessels, heart work, help protect them against diseases, break too high a level of “bad” blood cholesterol, and have antiatherosclerotic. In addition have anti -inflammatory properties, support the nervous system, In this brain work, and also positively affect beauty, including skin appearance.
Sardines are a great source of proteinwhich is the basic substance that builds the body’s cells. He is also responsible for the proper state of muscles and participates in many metabolic processes. It is worth adding that A meal rich in protein will saturate you for longerthanks to which the desire to reach for snacks between meals will decrease. It should be borne in mind that this habit often destroys the effects of a slimming diet.
We will also find in these small fish vitamin Dwhich supports the immune system, strengthens bones and teeth, and B group vitaminswhich, among other things, use cardiovascular health, nervous system or metabolism. In addition Sardines contain calcium and phosphorus mineralswhich help to take care of the bone system, reducing the risk of osteoporosis; iodinewhich supports the health of the thyroid and endocrine system, or harnessacting antioxidant, supporting the immune system, and the condition of hair, skin and nails.
In addition, sardines, unlike other fish, accumulate less mercurythanks to which they can be eaten by pregnant women, those who breastfeed and children.
The caloric value of sardine will differ depending on how they are prepared, cooked or grilled will be less caloric than fried. Fresh sardines have about 200 kcal per 100 gramswhile stew can be a can, which usually contain oil, is about 294 kcal.
Of course, fresh fish will be the best optionHowever, they are more difficult to access. If you decide on canned sardinestry to choose those with the shortest composition. It is worth knowing that popular products with tomato sauce may contain unnecessary additives such as sugar, preservatives or improvers that are not the best choice for health.
In addition, aluminum packaging are a worrying issue of many people. In theory, they are to be safe for health, but there are fears that they can release heavy metals for food. That is why some experts are reborn reaching for food in them.
Sources: Terazpoczy.pl, mp.pl
