Introduction
Sardines (Family Clupeidae) are a small pelagic fish and one of the most important food items in the diets which are prepared, cooked and used as canned food. It is also known as pilchard feeds mainly on a variety of phytoplankton. This fish is mainly distributed in the northeastern Atlantic from the North Sea to Senegal and throughout most of the Mediterranean Sea and found all over the world. Sardine fish health benefits are good for heart, pregnancy, lactation, weight loss. Sardine fish side effects are allergy & canned fish toxins.
The length of sardine is ranged from 15-29 cm and lives up to 10 years but most valuable at about 4-5 years. The most common species are Sardina pilchardus, Sardinops caeruleus, Sardinops ocellatus, Sardinops melanostictus, Sardinella aurita (1).
Sardine is highly nutritious with its unique flavor and low in calories. This fish can be used as fish steaks, snacks, and processed preserve food, protein hydrolysates, and oil (2).
Research evidence: Sardine fish is listed top 11 fish species by the American Heart Association because it contains an adequate amount of omega-3 which is needed for the human diet (3).
Nutritional value of Sardine
According to the United States Department of Agriculture (USDA), sardines offer a good source of protein, minerals, vitamins, omega-3 fatty acids, and other components as follows (4).
| Compound | Amounts per 100 g. |
| Water | 59.61 g |
| Energy | 208 kcal |
| Protein | 24.62 g |
| Total lipid ( Fat)s | 11.45 g |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Sugar | 0 g |
| Minerals | |
| Calcium | 382 mg |
| Iron | 2.92 mg |
| Magnesium | 39 mg |
| Phosphorous | 490 mg |
| Potassium | 397 mg |
| Sodium | 307 mg |
| Zinc | 1.31 mg |
| Vitamins | |
| Folates | 10 µg |
| Niacin | 5.24 mg |
| Riboflavin | 0.22 mg |
| Vitamin B-12 | 8.94 µg |
| Vitamin B-6 | 0.17 mg |
| Vitamin A | 108 IU |
| Vitamin E | 2.04 mg |
| Vitamin C | 0 mg |
| Vitamin D (D2+D3) | 4.8 µg |
| Vitamin K | 2.6 µg |
| Fatty acid saturated | 1.52 g |
| Fatty acid monounsaturated | 3.86 g |
| Fatty acid polyunsaturated | 5.15 g |
| Cholesterol | 142 mg |
Health Benefits of Sardines
1. Sardine fish benefits for pregnant and lactating mothers
Eicosapentaenoic acid (EPA), Omega-3 fatty acids, and docosahexaenoic acid (DHA) in Sardine are major essential components. These are very important during pregnancy as it ensures proper development of the offspring. Therefore consumption of sardine is beneficial to maintain EPA and DHA balance in the body (4).
2. Sardine is good for the heart
Omega 3 fatty acids are long-chain polyunsaturated fatty acids (FA) such as Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) present in sardine have beneficial action for the reduction of cardiovascular disease (CVD) risk (5).
Sardine protein also reducing lipid peroxidation and enhancing catalase activity against oxidative stress caused by dietary cholesterol specifically in the heart (6).
3. Sardine is beneficial in the prevention of Diabetes
Sardine fish contains a protein known as taurine which reduces metabolic syndromes like hyperglycemia, insulin resistance, hyperlipidemia, oxidation, and inflammation. Thus sardine protein may be helpful against insulin resistance in type 2 diabetic patients (7).
5. Cholesterol can be controlled by eating Sardine fish
Omega 3 fatty acids found in sardine fish lowers blood cholesterol LDL cholesterol and triglycerides. Therefore, the consumption of sardine fish is beneficial in reducing cholesterol levels in hypercholesterolemic patients (8).
6. Eating Sardine helps in lowering Hypertension
A research study suggested that valyl-tyrosine peptide a type of protein, obtained by sardine muscle hydrolysate can reduce blood pressure (systolic and diastolic) and tissue oxidative damage without any adverse effects (9).
7. Sardine is rich in antioxidants
High antioxidants, protein from sardines such as proline, leucine, glycine, isoleucine, phenylalanine, trypsin, and valine, and amino acids provide protection against oxidative stress and enhances the immunity of the body (10).
It also contains selenium which protects from various chronic diseases and increasing healthspan. Therefore, sardine fish consumption would induce and boost immune responses (11).
8. Sardine lowers the risk of age-related macular degeneration
Blindness is one of the age-related macular degeneration (AMD) diseases. Supplementation of antioxidants such as polyunsaturated fatty acids (PUFAs) present in sardine fish may decrease the risk of age-related macular degeneration (12).
9. Anti-cancer benefits of Sardine
Consumption of sardine may helpful in suppressing a variety of tumors and promotes apoptosis. It contains a high amount of long-chain omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic (EPA) which act as cancer preventative agents against different cancer (13).
One study shows that after prostate cancer diagnosis diet rich in healthy fats such as sardines recommended for men may lower the risk of mortality (14).
10. Lower risk of Mercury contamination
Sardine fish is a good source of protein and unsaturated fats which is essential for the human diet. A research study suggested that a person intake 480.76 g of sardine even from polluted water may lower the risk of contaminants (Hg toxicity) and receive a great number of nutrients such as Mg, Fe, Cu, Zn, Mo, Ca, P, Se which are important to the human diet, disease prevention and health improvement (15).
11. Sardine is good for bones
Sardine is a rich source of vitamin D (300 to 600 units/3.5 ounce), calcium, and omega-3 fatty acids which may have a beneficial effect on decreasing fracture risk, the fast healing process, and prevent osteoporosis (16).
12. Glowing healthy skin
Sardine fish contain omega-3 polyunsaturated fatty acids (PUFAs), docosahexaenoic acid (DHA), and eicosapentaenoic acid which possess a photoprotective effect and show anti-inflammatory activity against UVB-induced erythema (17). Therefore, sardine fish oil can be used for cosmetic and dermatological uses because sardine oil penetrated into the skin and protect it from harmful radiation (18).
13. Eating sardine helps in the prevention of obesity
Sardine fish is rich in protein and omega 3 fatty acids which may have a stronger satiating effect compared with beef and chicken protein. Thus, the consumption of sardine fish may help in reducing appetite, food intake, obesity, and metabolic disorders (19).
Sardines fish side effects
There are many health benefits of this fish. But excessive eating and canned sardine fish may cause some side effects. Sardine fish side effects are as follows
1. Sardine fish allergy
Improper refrigeration causes bacterial growth in Sardine fish. These bacteria convert protein into histamine which can cause an allergic reaction. If you feel uneasy such as flushing, itch, hives (urticaria), nausea, vomiting, stomach cramps, dizziness, palpitations, and headache within 30 minutes of eating consult your doctor immediately (20).
2. Avoid canned Sardine
Sardine is used as a canned fish that may undergo deteriorative changes during heat processing and subsequent storage. Moreover, canned fish are low acid food which encourages the growth of Clostridium botulinum (heat-tolerant microorganism) and produces a toxin. Therefore canned fish has a high risk of contamination, precaution should be needed.
Healthy Recipe of Sardine
Grilled and fry sardine fish
Ingredients
- Fish of medium size
- Salt
- Coriander powder
- Cumin powder
- Turmeric powder
- Curd or Yogurt
Method
- Make a paste of salt, coriander powder, cumin powder, turmeric, and yogurt
- Apply the paste all over the fish and keep it for at least 5 to 10 mins
- Now heat little oil (1 -2 tablespoons) of your choice in a pan
- Fry the fish until it turns soft from inside and crispy from outside
- You can grill the fish if do not want oil.