Sardines: healthy for the cardiovascular system, skin and immune system
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Are sardines healthy? Yes, sardines are healthy and you would be wise to eat sardines (and other fatty fish) regularly. Sardines are one of the greatest sources of essential omega-3 fatty acids on the planet and contain many other important vitamins and minerals. If you currently consume little to no sardines, you may change that after reading about the many health benefits of sardines. Sardines boost your immune system, sardines are good for the skin, sardines strengthen the bones, and so there are even more health benefits of this fish, which is especially popular in Portugal where sardines are grilled.
Nutritional value of sardines
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Vitamins and minerals Canned or fresh sardines contain such minerals as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Vitamins in sardines are thiamine, riboflavin
Sardines healthy: the health benefits of sardines
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The presence of macronutrients (nutrients found in large amounts in food) and micronutrients (nutrients of which less than one gram per person per day is absorbed through food) in sardines is very helpful for your body. The main health benefits of sardines are prevention of cardiovascular disease
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Heart disease prevention
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Sardines are rich in omega-3 fatty acids. These are helpful in preventing heart disease. The omega-3 fatty acids in sardines and other oily fish such as mackerel, herring, salmon, eel, halibut, and bloat play an important role in the prevention of heart disease. Research has shown that omega-3 fatty acids such as EPA or DHA break down bad LDL cholesterol in the body and protect against cardiovascular disease. That is why the Nutrition Center advises to eat fish twice a week, of which at least once oily fish. Omega-3 fatty acids are also known to prevent arterial calcification, or the accumulation of fats in the wall of the arteries. Arterial calcification can eventually lead to a heart or cerebral infarction. Unsaturated fatty acids of the omega-3 type also have a beneficial effect on blood pressure
Prevents blood clots
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Blood clots in the arteries can be dangerous to the cardiovascular system. Regular intake of omega-3 fats, which are found in fish, such as sardines, is good for the heart, as it helps reduce cholesterol
Reduced risk of age-related macular degeneration
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Age-related macular degeneration is a condition usually found in people 50 or older. Macular degeneration is an eye disease
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Anti-cancer properties
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Cancer research has shown that the intake of calcium and vitamin D are very good for certain types of cancer, such as colon cancer. Calcium
Sardines strengthen the bones
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Sardines are a good source of calcium, and regular calcium intake helps maintain and strengthen bones. A good amount of calcium in combination with regular exercise can strengthen bones and prevent certain diseases, such as osteoporosis
Insulin Resistance
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In case of insulin resistance you are less sensitive to the hormone insulin. Your body still produces insulin, but cannot absorb it properly. Insulin resistance starts several years before type 2 diabetes
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Antioxidant properties
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Sardines contain selenium, a mineral that helps neutralize free radicals and protect the organs from damage. An antioxidant is able to neutralize harmful free radicals. In addition, selenium may lower the risk of prostate cancer.