Most people believe that salmon is the healthiest fish. It is this one that is often recommended as a source of beneficial omega-3 fatty acids. But experts point out that there is a much cheaper fish that can compete with it in many ways.
When you think of a healthy fish full of omega-3 fatty acids, most people think of salmon. However, he belongs to and not everyone includes it in their diet regularly. At the same time, experts point out that there is a much more affordable alternative that definitely does not lose its nutritional value. We are talking about sardines, inconspicuous little fish that deserve much more attention, especially after sixty.
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It is at this age that the protection of the brain, heart and bones begins to play an increasingly important role. And sardines can be one of the easiest ways to supply the body with .
A small fish with great nutritional value
Sardines are among the fish with a high content of omega-3 fatty acids. These are associated with supporting the proper functioning of the brain, heart and nervous system.
In addition, unlike some larger predatory fish, they only contain a very small amount of mercury and other undesirable substances. The reason is simple. They are small, short-lived and lower in the food chain than, for example, tuna or swordfish.
That is why experts call them one of the purest sources of omega-3 fatty acids.
“One of the easiest and healthiest ways to include sardines in your diet is to serve them on wholemeal bread with tomato, red onion and a few drops of lemon juice. This way you get a quick meal rich in omega-3 fatty acids, protein and fiber,” recommends David Šlapák for iReceptář.
Why they are interesting after sixty
As we age, the importance of nutrients that support brain health and help maintain a good body condition increases.
In addition to omega-3, sardines also contain high-quality protein, vitamin D, vitamin B12, calcium and selenium. If they are consumed with soft bones, which are a common part of canned sardines, they supply the body with a surprisingly high amount of calcium.
This is especially appreciated by older people, when the risk of bone thinning increases.
Cheaper than salmon
Another advantage is the price. While fresh salmon is one of the more expensive items in the shopping cart, quality sardines can be had for a fraction of the price.
In addition, they have a long shelf life and you can have them ready at home at any time. Suitable for wholemeal bread, spreads, salads or pasta.
How to choose sardines
When buying, it is worth watching the composition. Sardines pickled in olive oil or in their own juice with as short a list of ingredients as possible are ideal.
Products with a high salt content or various flavorings tend to be less suitable.
An unobtrusive helper for health
Sardines may not be among the most fashionable foods today, but their nutritional value is extraordinary. They offer high-quality proteins, important vitamins and, above all, omega-3 fatty acids, which the body needs at any age.
If you are looking for an affordable fish that you can always have at home, sardines are among the best choices. And experts say they may be just as valuable for brain and heart health as, if not more than, much more expensive salmon.
