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Sardines work wonders in your health; Here is how - Read the health benefits of Sardines

Updated on June 3, 2014

Sardines, the favorite fish of Keralites– Health benefits of sardines

Sardines are always the favorite fish of Keralites. They make the special sardines dish using green chilli, shallots, and garcinia cambogia (gambooge) which is popularly known as kudam puli or vadakkan puli. Sardines are abundantly available in Kerala, particularly during the season periods. Sardines are prepared in varieties of methods in Kerala. However, not many are really aware about the health benefits of sardines.

Why eat Sardines?

Numerous are the health benefits of sardines. I was highly benefitted by the nutritional benefits of sardines. Sardine was part of my daily diet during my childhood. In Kerala sardine is the favorite fish. Sardine curry is prepared in mud vessel. This gives a special taste to the curry. Sardine fry is also popular in South India. Sardine fish curry and cooked tapioca (kappa in malayalam, maravalli kizhangu in tamil) is a favorite combination for Keralites. Sardine is abundantly available in all seasons in Kerala. Sardine is named as mathi or chala in Malayalam. Sardine is very nutritious and healthy. Diet consisting of sardines protected me from different diseases, and helped me develop good immunity.

Nutrition in Sardines

Sardines are rich with several nutrients. They are rich source of omega-3 fatty acids, selenium and calcium. If you include sardine in your diet, you would be benefitted with different proteins, phosphorus and vitamins like vitamin D. Sardine is high in nutritional value which makes it a wonderful food. Frying sardines would make it lose omega-3 fatty acids. Cooking sardines in water is the best way to eat sardines. Indian dishes, especially South Indian fish recipes would give the best benefits of Sardines.


Sardines with minimum toxins

Compared to other fishes, sardines contain less amounts of mercury. This makes sardines the healthiest of all fishes. Children, adults, pregnant women, nursing mothers, athletes and others with high nutritional requirements would find sardines the best choice.

Sardines, the number one fish in nutritional benefits

Sardines are known be having several health benefits. Sardines are more tasty and healthy compared to other fishes. The omega-3 fatty acid in sardines helps improve health in different ways. Omega-3 fatty acid is found to help body resist diseases. Omega-3 fatty acid would equip body to fight against different diseases.

Eat sardines and keep cancer at bay

Being rich with Omega-3 fatty acid, sardines would save you from different types of cancers. Eating sardines three times a week would considerably lessen your possibility of getting colon cancer, prostate cancer, breast cancer and different forms of tumors. The omega-3 fatty acid in sardines is found to be discouraging the formation and growth of tumors and cancers. Sardine being the wonder source for Selenium is supposed to lessen cancer risk. Selenium foods are proved to reduce colon cancer, breast cancer, prostate cancer and different other cancer forms. Omega-3 fatty acid in sardines also makes it a good food against cancer.

Have Sardines in your diet and avoid Kidney cancer

It is found that frequent intake of omega-3 fatty acids would help avoid kidney cancer. Sardines is very popular in South India, especially Kerala. I have never found even a single incident of kidney cancer and breast cancer in Kerala.

Sardines keep your heart in good condition

Being filled with omega-3 fatty acids, different vital nutrients and minerals, Sardines is an excellent food for heart. Omega-3 fatty acid would lessen the cholesterol problem and enables better health condition.

Sardines for healthy eyes, skin and hair

Sardines are blessed with high amounts of calcium, vitamin D, minerals and phosphorus. The additional omega-3 fatty acid would enhance the health of eyes, skin and hair. Certain fish oils are good for skin problems and pigmentation problems.

Sardines for better health, bone health and muscle strength

Growing children, pregnant women, athletes and people with high calcium and protein requirements would be benefitted by eating sardines as it is rich with calcium and protein. Phosphorus and omega-3 fatty acid would also encourage the strengthening of muscles and bones. Calcium-rich sardines would enhance the health of your bones and muscles. The nutrients in Sardines would also enhance the immune system.

Sardines, good for arthritis, bone pain and bone weakness

Sardines, being rich with omega-3 fatty acids are found to be helpful for people with joint pain, bone weakness and pain. Eating sardines would improve the health of asthma patients, arthritis patients and those with general body weakness. The inherent anti-inflammatory properties of omega-3 fatty acids make sardines a good food choice for people with physical weakness.

Sardines for a healthy immune system and circulatory system

Presence of omega-3 fatty acids and vitamin B-12 makes sardines a good food for healthy blood and immune system. Sardines are a wonder source of vitamin B-12. Plenty of vitamin B-12 in diet would enable the formation of red blood cells. Red blood cells contribute much to body’s health and welfare as it would help body fight off infections. Red blood cells also ensure a healthy immune system. Eating sardines at least two times a week would ensure that body gets enough vitamin B-12. This would help prevent pernicious anemia. Enough supplies of vitamin B-12 would strengthen the immune system and helps it resist diseases.

Sardines for a healthy brain and nervous system

Again it is the play of the abundant vitamin B-12 found in sardines. Deficiency of vitamin B-12 in the body would negatively affect the nervous system. Unhealthy central nervous system would affect memory and the power to concentrate. Mood changes, depression and mental instability are often traced to the lack of vitamin B-12. Omega-3 fatty acid and vitamin B-12 is found to improve brain health and cognitive health. Making sardines as part of your diet would prevent cognitive disorders and diseases like Alzheimer’s. Eating sardines would also help people with neurological abilities.

Sardines improve learning abilities

Omega-3 fatty acid is famous for improving brain function. Omega-3 fatty acid constitutes a significant part of the brain. Eating foods with omega-3 fatty acids would improve cognitive function. Omega-3 fatty acid is also found to have good effect on psychological function and mood stabilization. Eating sardines is therefore found to improve concentration power, cognitive ability, memory and learning ability.

Sardines, a good nutritious fish for children

Cook sardines and separate flesh carefully from the born. You can give this to kids along with rice, roti, bread, dosa, idli or other foods. Cooked sardines can also be put in sandwiches along with cabbage, carrot and cheese. Kids will like this special sardine sandwich. Children who eat sardines several times a week are found to be more sharp and healthy. The nutrients in sardines improve brain performance and increase memory. Eating sardine would enhance the learning abilities of children.

Sardines help weight loss?

Sardines were a part of my daily diet since childhood. I recognize sardines health benefits very later. Daily consumption of fish, particularly sardines kept me away from doctors. I cannot remember any incident of sickness in my life. Sardines were cheaply available in Kerala during those periods. The high amounts of calcium and omega-3 fatty acids in sardines would help fat burning and enhance weight loss. These nutrients would also improve the metabolism rate.

Sardine diet help diabetic patients

As sardine help reduce cholesterol and weight, eating sardines would help people with type-2 diabetes. Regular consumption of sardines in childhood and adulthood would also help prevent diabetes. Eating sardine would help maintain sugar levels, and control type-2 diabetes.

Eat sardines regularly to keep your heart at good tone

Omega-3 fatty acid makes sardines a wonder food that has numerous health benefits. It would be amazing to see that omega-3 fatty acid can help control the cholesterol levels. It can prevent blood clots and thwart the thickening of arteries. Further it can help keep blood pressure under control. Eat sardines several times a week. You would get a healthy heart. Being rich in omega-3 fatty acid, sardine diet can lessen heart attack risk. I rarely heard of heart attack in my village as fish, especially sardines were part of our diet. Sardines were available in most of the seasons. In a particular season we used to get big sardines that are very tasty and nutritious.

Sardines prevent anti-inflammatory diseases

Omega-3 fatty acids are good for elders and other who suffer from bone pain and joint pain. Eat sardines several times a week, bones and joints would become healthy. Abundant intake of sardines would make you escape from different allergies, arthritis and skin problems like psoriasis. Sardines are great sources of calcium. Having sardines in diet would therefore prevent osteoporosis. Sardines are wonderful source of calcium, phosphorus and vitamin D. Vitamin D enhance calcium absorption. Eating sardines during childhood and adolescent period would promote physical and intellectual growth. Elderly people would be highly benefitted from the calcium in sardines.

Healthy Pregnancy and Sardines

Sardines are excellent calcium tonic for pregnant women. Sardines are a great nutrition source during pregnant. The heavy calcium requirements of pregnancy would be met by calcium and vitamin D rich sardines. The fetus as well as the mother would be benefitted by the nutrition from this fish. Lactating mother can also include sardines in their daily diet. Pregnant women are highly in need of omega-3 fatty acid as omega-3 fatty acid would prevent miscarriage and premature birth. The growing fetus would achieve proper brain growth and other developments if it receives proper omega-3 fatty acid nutrition. Omega-3 fatty acid would also improve the psychological health of the mother.

Eat sardines for healthy hair, nails and skin

Omega-3 fatty acids improve skin and prevent wrinkle formation. Further, Vitamin C, Vitamin A, and Vitamin E in sardines and the antioxidants are known to improve skin. These vitamins would revitalize and moisturize skin and keep it young. These nutrients would also improve skin complexion.

Sardines, a wonder food for sports person and athletes

Sardines make a great food for muscles. Athletes would be benefitted by regular consumption of sardines. Being rich in protein, sardines would help build muscles and improve general health. Fish oils are also beneficial for muscles injuries and joint injuries. Athletes frequently encounter ligament injuries. Eating sardines would help easily recover from ligament injuries.


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    • sunilkunnoth2012 profile image

      Sunil Kumar Kunnoth 

      4 years ago from Calicut (Kozhikode, South India)

      Since I am almost a vegetarian I never tasted this fish. The only fish I like to eat is prawns. But as you said most of the Keralites are fish lovers and they eat in large quantity. Sadly, the present generation is running behind costly fishes and other fast foods forgetting the value of fishes like Sardines. Shared on FB. Well presented with lot of information. Thank you for sharing.

    • Lori P. profile image

      Lori Phillips 

      5 years ago from Southern California USA

      Thank you for your help with the bones question. I will buy some fresh, whole sardines and try them!

    • Peggy W profile image

      Peggy Woods 

      5 years ago from Houston, Texas

      Sardines are definitely a good source of protein and good fats. Mostly what we get here readily available in the U.S. is canned sardines. My hubby and I got to eat some wonderful ones lightly dressed with olive oil and fresh herbs while in Spain many years ago. They were delicious!

    • dhannyya profile imageAUTHOR


      5 years ago


      thank you for the bones

      yes we eat the small bones of sardines

    • Lori P. profile image

      Lori Phillips 

      5 years ago from Southern California USA

      Do you eat the bones?


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