Many Portuguese continue to associate milk as the main source of calcium. It’s an ingrained habit, fueled by decades of nutritional recommendations. However, there are other foods, like this fish, that may be even more effective in promoting bone health due to the available calcium.
One of them is on sale in any supermarket, is easy to store, cheap and can surprise even the most skeptical: canned sardines with bones.
More calcium than milk?
According to statements by nutritionist Júlia Farré to the Spanish generalist newspaper, canned sardines consumed with their bones are one of the richest sources of calcium that can be found in an affordable diet.
While 100 milliliters of cow’s milk offers about 120 milligrams of calcium, 100 grams of this fish with bones provides about 380 milligrams. According to the same source, this represents more than double the calcium content in a similar amount of food.
The value of pimples
The secret is in the bones, a part of the fish that many consumers avoid: it is in them that most of the calcium is concentrated. Because they are very small and soft in preserves, they are generally safe to eat. By eating sardines with bones, you are taking advantage of all the nutritional density of the fish, without the need for dietary supplements.
Other essential nutrients
As the post adds, canned sardines are also rich in omega-3 fatty acids, vitamin D and high biological value proteins. Vitamin D, in particular, plays a key role in calcium absorption, further enhancing its impact on bone health. These nutrients combined help protect bones, teeth, muscle health and even cardiovascular function.
How to introduce it into your diet
Canned sardines are versatile and practical. They can be consumed raw, mixed into salads, crushed into sandwiches or incorporated into hot dishes such as pasta or rice. According to the La Vanguardia website, one of the simplest ways is to create a paste with olive oil, lemon and parsley, ideal for spreading on dark bread or wholemeal toast.
A sustainable and economical option
In addition to the health benefits, this food stands out for its durability and affordable price. Canning ensures greater longevity and reduces food waste, while at the same time eliminating the need for elaborate preparation. In times of food inflation and concerns about household budgets, this type of option proves to be especially advantageous.
Substitute or complement?
The nutritionist emphasizes that it is not a question of eliminating milk from the diet, but of diversifying calcium sources. Food variety continues to be one of the pillars of a healthy and balanced diet. Anyone who has lactose intolerance, follows a dairy-free diet or seeks to reduce the consumption of animal products can find sardines an excellent alternative.
The experts’ recommendation
Although not all professionals share the same preference, the consensus among nutritionists and nutritionists is that regular consumption of canned sardines, with bones included, contributes positively to bone health and adequate calcium intake. It is a simple option, with recognized scientific support, that is easily integrated into your daily diet.
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