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Sardine: benefit and harm

Sardine fish

Sardine is a marine fish of the herring family, which is distinguished by its small size, silver belly and green back.This species of fish dwells in the Pacific and Atlantic Ocean, active catch is carried out by Spain, Portugal, Morocco and Russia, moreover, in the latter country the catch is only in the Far East and recently it is getting smaller and smaller.The fact is that quotas were introduced to catch sardines in the waters of the Pacific Ocean from Russia - this will restore the population of fish, which in recent years has significantly thinned.

Composition and caloric content of sardines

The composition of the product under consideration contains a whole complex of vitamins - B6, B12( it is especially abundant), C, A. Sardine is rich and trace elements - phosphorus, zinc, iron, magnesium, niacin. Only 100 grams of this sea fish can satisfy the daily requirement of the body in potassium and sodium, but cholesterol is completely absent.

Sardines are the common name for fish of sardinella, sardine and sardine.It is interesting that the caloric content of sardines caught in the Pacific and the Antarctic varies: in the first case, it will be 170 Kcal, but in the Antlantic - 250 kcal

.Different in caloric content will be boiled / in tomato / in oil and fresh. Here is a table for an example:

  • boiled sardines - 178 kcal per 100 grams;
  • fresh - 169 kcal per 100 grams;
  • in tomato - 160 kcal;
  • in oil - 230 kcal.

In principle, the product under consideration does not differ too high in calorie content and can be consumed by people who "work" for weight loss.

Useful properties of sardines


The considered type of fish is perfectly absorbed by the body and even the use in large quantities does not cause a feeling of heaviness in the stomach. Specialists say that the benefits of sardines are three times higher than from herring - for example, you can take the fats contained in the product in question.It is thanks to them that sardine normalizes and stabilizes the work of the gastrointestinal tract , in particular - the intestinal peristalsis is restored, even chronic constipation stops.

Sardine is an important product in the prevention of heart disease and vascular system - it prevents the development of clots in large and small vessels, improves blood circulation and is able to strengthen immunity.

If you regularly eat sardines caught in the Pacific Ocean, your eyesight improves, the brain cells of the begin to work more actively.People with diagnosed and progressive psoriasis note that against a background of constant consumption of sardines( and, in any case, in whatever form it is cooked), they significantly decrease the intensity of the symptoms of the disease.Need sardine and those patients who have a high level of cholesterol in the blood - contained in this product, fish oil contributes to reducing these indicators.

Interesting findings have been made by people with diagnosed bronchial asthma - regular introduction to the menu of the product under consideration reduces the number of seizures of .And the fatty acids that make up the sardine, have anti-inflammatory and regenerative effects.

Sardine meat contains nicotinic acid, calcium and phosphorus with magnesium, and these microelements are actively involved in the health of the human bone system and its musculoskeletal system.Sardine is the prevention of arthritis, arthrosis, atherosclerosis.

Possible damage to the sardine

Sardines Naturally, the product in question can not be consumed by people who have increased sensitivity or individual intolerance to fish and seafood. In childhood, sardines can be consumed from three years old, but only in a boiled form.

Sardine has a large content of amines, and they can provoke the formation of kidney stones and the development of gout, so it is recommended to consume no more than 150 grams of the product in a day.

How to choose a sardine

Of course, the fish in question is best purchased in fresh form - you can turn on the color of the gills, and the transparency of the eyes, and the softness of the carcass.But fresh sardines are a rare phenomenon in stores, so you will have to choose from the offered assortment.And it is in canned sardines with the addition of butter or tomato.There are no special rules for choosing canned sardines, you just have to adhere to the standard recommendations - check the date of manufacture and the expiration date, adherence to the storage rules, the bank should not be mint or "blown".

Sardine is a delicious and very useful fish that can be used for cooking both everyday and festive dishes.It must necessarily be introduced into the diet( if there are no individual restrictions) even to absolutely healthy people - the prevention of disease and the strengthening of immunity did not cause harm to anyone.

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