Sardines are part of the diet of many Portuguese people and are often touted as a nutritious food. Still, there is a common gesture at the table that could be causing an important part of the nutrients in this fish to be wasted. By removing a certain part before eating, many people end up throwing away much of the calcium present in sardines.
According to the lifestyle website HuffPost, a significant part of this nutrient is found in fish bones, an element that many consumers prefer to avoid or remove before eating.
Calcium hidden in an undervalued part
Daniel Ruiz, nutritionist, explains that sardine bones are one of the main sources of calcium in this food. When discarded, a significant part of the nutritional value of the fish is lost.
The expert remembers that calcium is usually associated mainly with milk and other dairy products. However, fish can also make a significant contribution to this mineral intake, especially when consumed whole.
Nutritionist Ana Luzón shares the same perspective and highlights that sardines are not only differentiated by their calcium content. This fish also provides phosphorus and iron, minerals important for various functions of the body.
An ally for bone health
Ana Luzón also comments that pimples can contribute to strengthening bone density, precisely due to the high concentration of calcium. Regular consumption of this nutrient is considered essential for keeping bones strong and reducing the risk of problems associated with bone fragility.
There is also a frequent comparison with a food that many immediately associate with calcium. A glass of milk can provide an amount similar to that found in two or three canned sardines, when consumed with bones.
The way the fish is prepared also makes a difference. In the case of preserves, the bones become softer due to the cooking and conservation process, which makes them easier to ingest and digest. Even so, in many cases they end up being removed before reaching the plate.
Other nutrients present in sardines
In addition to calcium, sardines are also known for their vitamin D and omega-3 fatty acid content. These nutrients are associated with benefits for the body and are often linked to protecting cardiovascular health.
Adequate calcium intake continues to be considered essential for keeping bones strong and reducing the risk of diseases such as osteoporosis. Some foods of plant origin can also help to reinforce the intake of this nutrient, including sweet potatoes, green leafy vegetables and various nuts, such as almonds.
According to , these foods have relevant amounts of calcium and can help complement the daily intake of this mineral.
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