I know, you are likely grossed out by sardines. But give me a chance to convince you to try them anyway! Sardines are incredibly rich in vitamins, minerals, protein, and healthy fat. They are one of the most budget-friendly superfoods, and I promise, there are ways to eat them that are actually delicious!

1. 8 benefits of sardines
(and how to make them taste great)
1.6K30442 19 67

2. Statistically speaking, I’m guessing you aren’t crazy
about sardines, as 73% of people claim to dislike them.
But give me a chance, and I might convince
you to try them… and maybe even love them!

3. Here’s why…

4. Sardines are often called
the healthiest fish and they
are certainly one of the
most budget friendly.
Some experts call them a
natural multivitamin and
they are one of the few
truly healthy canned
portable foods.

5. Benefits of Sardines

6. • One can of sardines contains
over half of the recommended
daily dose of Omega-3.
• Sardines provide both EPA and
DHA fats, which are beneficial
for the brain, heart and to
reduce inflammation.
• Experts claim that DHA and
EPA are the most easily usable
forms of Omega 3 for the body
and consuming these from
foods like sardines and other
fatty fish can help correct the
Omega-3 to Omega-6 ratio.
source of omega-3s

7. • One theory holds that too
much iodine (found in
processed foods) without
enough selenium may be hard
on the thyroid and adrenals.
• Selenium is also needed for
glutathione production in the
body.
• Selenium and iodine are
synergistic and occur together
in most naturally occurring
sources, including sardines.
super source
of selenium

8. • One can of sardines contains
about 1/3 of the
recommended daily amount
of calcium in a highly
absorbable form.
• Phosphorus is an important
mineral for bone and tooth
health as well and difficult to
find in food sources.
• Sardines are one of the best
natural food sources, which is
why they are often
recommended for healthy
skin, teeth and bones.
bioavailable calcium and phosphorous

9. • The vast majority of us are Vitamin D deficient.
• It is one of the reasons that experts are calling for a
change to the recommendation to avoid the sun!
• Some have even gone so far as to claim that we
have a sun deficiency and that widespread vitamin D
deficiency is contributing to various cancers and
health problems.
• One can of sardines contains almost half of the daily
recommended amount of Vitamin D.
vitamin d boost

10. • Sardines are a great protein choice.
• One 3 ounce can provides 23 grams of protein
and a big dose of vitamins.
High in protein

11. • Heavy metal
contamination is an
understandable concern
with consuming fish.
• Thankfully, sardines are
considered one of the
safest fish to consume
due to their small size.
low in mercury and other metals

12. • With the rise of farmed fish and overfishing, sustainability is also a
problem.
• Thankfully, sardines are considered one of the most sustainable fish
available.
• They are still abundant in the oceans and don’t show the same signs
of deletion that many species are experiencing.
• Personally, I make sure to stick to sustainably caught seafood (we
get ours here) and canned sardines.
Sustainable

13. • Sardines are one of the few amazing
nutrient-dense foods that won’t
break the bank.
• I’ve been ordering sustainably
caught wild sardines for under $2 a
can (from here) and we use them all
the time.
• They can substitute for canned tuna
in almost every recipe.
budget friendly

14. how to choose good sardines

15. • If you’re convinced enough about the benefits to give them
a try, make sure to find a high-quality source.
• If you’re new to the taste, I recommend starting with
canned sardines in olive oil instead of water. The oil seems
to help improve the taste for many people.
• Most grocery stores carry canned sardines on the same
aisle with tuna and other canned fish.
• I typically order them in bulk once a month from here since
they specify that they are from a sustainable source.

16. Ways to eat sardines (without gagging)

17. • On healthier crackers with a little bit of
cheese
• Straight out of the can with a squeeze of
fresh lemon juice
• On a Caesar salad with homemade
dressing
• In place of tuna in “tuna salad” with
homemade mayo (or this avocado oil
mayo), mustard and pickles
• With cottage cheese and hot sauce
• Scrambled into eggs and topped with
hollandaise sauce
• Mashed into half of an avocado with a
squeeze of fresh lemon
• Mix canned sardines with some chopped
red onions and olives
• Fisherman’s eggs- bake sardines with
onions, eggs and spices

18. sardine cautions

19. • As one of the lowest contamination
sources of seafood, sardines don’t
carry the same risk many fish do.
• Recent recommendations even list
them as a safe food for pregnant
women when consumed 1-2 times
per week.
• They are also high in purines, so
those with gout or other disorders
should check with a doctor before
consuming sources of purines.

20. for more information about the benefits of
sardines and where to find the best sources,
Click here.

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