Sardines, the friend of your muscles and your bones!
In a box or a la plancha, the sardine is a small fish that pampers our wallet as well as our health. Two good reasons to savor it ... edges included!
• Happiness for the heart, brain and all cells
Like mackerel or herring, sardines represent the best source of Omega-3 of animal origin: 100g (2 small sardines) contains 3.8g of Omega-3 (especially EPA and DHA). Eating it once or twice a week is thus sufficient to cover the needs for this essential fatty acid that our body cannot manufacture. With, at the end of the day, tremendous health benefits:
Cardiovascular protection: by promoting the drop in blood pressure and bad cholesterol, these Omega-3s, natural anti-inflammatory drugs, reduce the risk of atherosclerosis by around 25% (factor of infarction, stroke, arteritis).
A cognitive advantage: omega-3s not only help regulate mood and prevent depression, but also reduce the risk of cognitive decline (Alzheimer's disease, etc.), in particular thanks to DHA, this form of Omega -3 of which the sardine is very rich.
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In cancer prevention: the Omega-3 content of this fatty fish compensates for the inflammation generated by too much Omega-6 (industrial dishes, etc.), the abuse of fatty meats or cold meats which weaken the immune system and prevents the development of new blood vessels on which cancer cells feed.
• A treat for bones, muscles and tone
Rich in Omega-3, sardines are not devoid of other good nutrients. Additional reasons not to sulk with her ... even if we watch her figure because her fats are good fats and she weighs less than 200kcal / 100g.
Read also: Long live the good fat on the ketogenic diet
Anti-osteoporosis: rich in phosphorus (about 400mg / 100g) which among other things participates in the bone structure, sardine is also in calcium (about 400mg / 100g = 1 / 3l of milk) mainly concentrated in the edges, but also in vitamin D. These are essential elements for healthy bones and teeth.
Anti-anemia: With 3mg of iron / 100g, sardines do as well as red meat in the fight against anemia. Especially since, of animal origin, this iron, which is essential for making red blood cells, is much better absorbed by the body than the plant iron in Popeye spinach.
Anti-muscle wasting: very rich in proteins (approx 25g / 100g) and moreover of animal origin (including all the amino acids that the body does not know how to manufacture), sardine contributes to the good maintenance of muscle mass and by Weight ricochet ... because the more muscles you have, the more calories you burn.
• Fresh or canned?
It is above all a question of taste and season, especially if you want to grill it on the barbecue! In both cases, canned or a la plancha, sardines are one of those small fish that do not carry mercury and their nutritional benefits are almost equivalent.
Fresh: its eyes and scales must be very shiny and the body very firm. The ideal is to enjoy it immediately (maximum 48 hours after purchase) and not quibble over the edges that contain lots of good calcium.
Canned: for gourmets, nothing beats sardines in olive oil, a few years old (remember to turn the tin regularly). Its flesh is then very tender, so are its bones, but to take full advantage of its omega-3s, which partially run in the oil, it is also important not to throw the oil away. Sardines are then obviously more caloric than preserved in tomatoes or naturally in water and salt ... But olive oil is much preferable to sunflower oil, too rich in Omega-6 , pro-inflammatory.
Good to know: canned sardines are higher in salt than fresh ones. In case of severe hypertension, it is best to rinse them under water. Some people may be allergic to sardines, as they are to salmon. Finally, since sardines are rich in purines (like fatty meats) which raises the level of uric acid, it is better to avoid it if this rate is already high ...
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