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Energy Sustaining Food

Updated on August 22, 2016

Most people love a delicious piece of salmon, but lately there is concern about toxins in the water, mainly mercury. But there is a food that has been found to be very low in mercury. This safer food is sardines. How does mercury get into fish? Fish filter tainted water through their gills and eat other organisms that also contain mercury. Since fish accumulate mercury, the higher up they are in the food chain, the more mercury they'll end up with in their system. Sardines are smaller and they eat plankton, not contaminated fish, so they are in a first-tier status in the food chain. You don’t need to worry about mercury poisoning in sardines .

Sardines are also rich in omega-3 fatty acids and even better yet, they help slim by stimulating at cells to secrete leptin, a hormone that increases metabolism and sends messages to the brain that you are full. Omega-3s increase the production of neurotransmitters like serotonin and dopamine, which makes you feel good. Physical and mental energy levels can increase by 63 percent.

As a child, I remember my father always keeping a can of sardines in the cupboard. He is now 83, as sharp and active as he has ever been. Maybe it is because of the sardines. It is very nutritious and ounce for ounce, sardines have more heart-healthy potassium than bananas, more slenderizing calcium than milk and contains energizing iodine and selenium. They are economical at less than one dollar per serving and can store for long periods of time.

You say you don’t like sardines? I have here several ways that you can fix them, which are very delicious. Try them out for your health:

Sardine Toast – Mash three sardines with 2 Tablespoons reduced-fat mayonnaise, 1 Tablespoons capers, 1 teaspoon lemon zest and 1 teaspoon fresh parsley. Serve on toast.

Creamy Caesar Salad – Mash three sardines into 2/3 cup prepared Italian vinaigrette. Drizzle over torn romaine lettuce. Top with 1-tablespoon Parmesan cheese and croutons.

Seafood Croquettes (My husband’s favorite) – Combine 3 mashed sardines, 1 ¾ cups mashed potatoes and ½ teaspoon dried herbs. Form into pattie; coat in panko or breadcrumbs. Sauté in olive oil 4 minutes, turning once. Yummy!

Sicilian Pasta – Sauté three sardines, 1 teaspoon minced garlic and ¼ teaspoon Italian seasoning in olive oil. Toss with two cups cooked pasta, 1-cup spinach and toasted bread crumbs.

Egg-salad Canapés – Prepare your favorite egg-salad recipe, stirring in 3 chopped sardines. Spoon mixture onto lettuce-topped slices of whole-grain bread.


Submit a Comment

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    That's great JG - you must have a lot of energy. I appreciate your added information to my hub.

  • profile image


    8 years ago

    Love them always have - BeachCliffe sardines in mustard sauce are my faves. Ate them all my life. I typically eat 4-6 cans per week. You forgot to mention they are very low calorie and very high protein per serving.

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thanks for all the great comments on my sardine hub. Who knew something so smelly could be so good for you!

  • billyaustindillon profile image


    8 years ago

    I still enjoy sardines as a snack on toast - trouble is no one else in the house does because of the smell. Glad to know they are devoid of toxins from the plankton.

  • Jayne Lancer profile image

    Jayne Lancer 

    8 years ago from West London, UK

    I love sardines, but I never realized how healthy they are.

    Thanks for the great info!

  • breakfastpop profile image


    8 years ago

    My mother loved nothing better than sardines and onions between two delicious pieces of rye bread. Great hub.

  • profile image


    8 years ago

    I love Sardines. Hey, in Tonga, didn't they make them in tomato sauce or something like that? Ummmm good.

  • Randy Godwin profile image

    Randy Godwin 

    8 years ago from Southern Georgia

    Here in the deep south sardines have always been eaten on fishing and camping trips as a convenient travel food. But lately they have become an appetizer or snack food for some people. I enjoyed the article.


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