Canned fish is an indispensable food in our homes. Eat it with bread, cook it with rice, or make a spicy sambol, there is nothing easier than canned fish. Among these canned fish, sardines are a very popular, small fish. Have you ever thought about how many health benefits our body gets from eating this small sardine fish? But along with the benefits, there are a few things that we need to be a little careful about. So today, let's talk about everything about these sardines.
Who is this Sardines?
Simply put, the sala is a small fish that grows to about 25 centimeters in length and lives in schools in oceans around the world. Its oily, tender flesh has made it a staple in many countries' cuisines.
The canned sardines we buy at the store come in a liquid like oil, water, or tomato sauce. Although the head is often removed, we eat this fish with the skin and bones intact. Don't be surprised, the real health benefits are in those bones and skin.
What is the difference between Sardines and Anchovies?
Although both are small fish, Halmasso is smaller than Salin. It also has a slightly spicier taste. However, since taste varies from person to person, the best thing to do is to try it yourself and understand the difference.
What are the nutritional benefits of saline?
Salaya is like a little nutritional bomb full of vitamins, minerals, and essential nutrients for our bodies. It is also very good for those who are concerned about weight because it is low in calories.
Check out the table below to get a good idea of the nutrition content of 100 grams of canned sardines in oil.
| Nutrient section | Quantity (per 100 grams) |
|---|---|
| Calories | 208 |
| Protein | 24.6 grams |
| Fat (Total fat) | 11.4 grams |
| Cholesterol | 142 milligrams |
| Sodium - salt | 307 milligrams |
In addition to this, the salons say,
- Omega-3 fatty acids
- Vitamin D
- Calcium
- Vitamin B12
- Iron
- Potassium
It is a very good source of many essential nutrients, such as.
So, why is eating salaya good for the body?
Yes, sala is a very nutritious food that can be added to a balanced diet. Let's take a look at some of its benefits.
- Protects heart health: The omega-3 fatty acids in salmon are very good for our heart. They improve the functioning of blood vessels and help reduce bad cholesterol. Studies have shown that eating salmon once or twice a week can reduce the risk of heart disease by about a third.
- Strengthens bones: Since we eat sardines with the shell, they provide a large amount of calcium that our body needs. Also, sardines are rich in vitamin D , which helps the body absorb that calcium properly. Both of these help keep our bones strong and healthy.
- Helps with brain function: Omega-3s are also essential for brain health. They help keep brain cells healthy, maintain good memory, and protect against some neurological diseases that come with age.
- Very important for pregnant mothers and the baby in the womb: Eating fish rich in omega-3 like sardines during pregnancy is very important for the development of the baby's brain and nervous system . Therefore, it is very good for pregnant mothers, with the advice of their doctor, to add sardines to their diet.
- Improves eyesight: The omega-3s in salmon help reduce age-related macular degeneration and dry eye conditions.
- Prevents Vitamin B12 Deficiency: Vitamin B12 deficiency is common, especially in the elderly. This can lead to nerve problems like numbness and weakness. One serving of spinach can provide three times the daily recommended amount of vitamin B12.
Risks to be aware of when eating salamanders
Like everything, there are a few aspects we need to think about when buying a salon.
The most important thing is that too much of anything is not good. Although salads are a healthy food, it is wise to eat in moderation.
| Risk | Description and who should be concerned |
|---|---|
| Increased salt (sodium) intake | Canned foods are a bit high in salt. If you have high blood pressure , it's not a good idea to eat too much salt. So limit the amount you eat, or choose low-sodium varieties. |
| Gout | Leeks are a food high in chemicals called purines. These purines are converted into uric acid in the body. Since an increase in uric acid is not good for people with gout , it is important to avoid eating leeks or seek advice from a doctor. |
| Kidney Stones | The same uric acid that causes gout can also cause kidney stones. Also, the high salt content in saline increases the risk of kidney stones. Therefore, people with this risk should be careful when eating saline. |
| Heavy Metals | Although not as high in mercury as larger fish, smaller fish like mackerel can also contain small amounts of heavy metals. However, studies suggest that the mercury levels in mackerel are safe for human consumption. However, it is best to avoid eating large amounts every day. |
| Allergies | Some people can be allergic to fish. If you experience symptoms such as skin irritation, itching, or swelling after eating sardines, it could be an allergy. If this happens, seek medical advice immediately. |
Is it okay for people with high cholesterol to eat salo?
This is a problem for many people. Although salmon does contain some cholesterol, the 'good' omega-3 fats it contains help lower the 'bad' cholesterol (LDL) levels in the body. Therefore, eating salmon instead of other high-fat foods like meat can actually be beneficial. However, if you have a cholesterol problem, it's best to talk to your doctor for advice.
Take-Home Message
- Sardines are a nutritious food rich in omega-3, calcium, and vitamin D.
- Eating them has many benefits for the health of your heart, brain, and bones.
- Canned saline can be high in salt (sodium). People with high blood pressure should be especially careful about this.
- If you have gout or are at risk of developing kidney stones, it is wise to avoid or limit the consumption of nuts.
- Like anything, eat salads in moderation and as part of a balanced diet.
- If you have any concerns about eating salao due to your health condition, always consult your doctor.
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