Sardines, the Miracle Food

There are few foods that have a compliment of the following components...

Omega 3 Fatty Acids, Vitamin D3,  Calcium, Protein &

                                  Iodine & Much More

Few foods naturally contain vitamin D3.  Sardines which have an abundance of important nutrients, including potassium, protein, omega-3 fatty acids, vitamin B-12, iron and calcium in the tiny sardine bones, are a synergistically extraordinary source of vitamin D3.

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body's cells.  In a nutshell, it's believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure.

I personally eat 3 to 4 full cans of Sardines a week.  We prefer the Bela Ohlao brand and eat about 4.25 ounces at a sitting.  For 1 lunch a week I take a full can,  chop up the sardines and combine them with a can of Progresso soup either the Manhattan or New England clam chowder.  It is a delicious treat with all the nutritional trimmings.  It is the only meal a week where I go overboard with sodium as Progresso soup has about 900 mg of sodium per serving.  There are two servings in a can.  My suggestion would be to limit the soup to 1 serving and add some water to the mix.  I also leave more than half the carrots and potatoes and dump them as I feel some of these soups are over weighted with carbs for a filler.  One consolation is that most of the Progresso soups have  a generous amount of Potassium that can counter the ill effects of the sodium.

In fact we do two days per week of Tuna from the Northwest called Papa George with a minimum of Mercury.  E-mail holly@papageorgetuna.com  Sardines by the way have little to none in Mercury.

Calcium foods with Vitamin D3 such as cold water fish, cheeses, green vegetables, legumes are high in calcium.  Dairy products are excellent sources of calcium but have problems of their own.  Other than cheeses and some yogurt we avoid dairy. 

Unfortunately Vitamin D additives in the alternatives to milk are Vitamin D2 ergocalcerferol  and most of the Internet sources rate Vitamin D3 heads and shoulders over the D2 regarding calcium absorbability. 

There are products that cater to vegans that mandate ergocalcerferol,  Vitamin D2 versus the 3 to conform to their dietary beliefs.

In addition some of the products that claim calcium added to their products use calcium carbonate that has limited value from what we have researched versus the best option of Calcium in the bones of  fish, especially when you partake in sardines that have the total package and synergy wrapped up in to one.  As stated in our heading I am referring to their Omega 3 fatty acids, Vitamin D3 content, teamed with the synergy of bones in the fish (calcium) and topped off with a very beneficial protein component. 

It is our theory that the calcium derived from fish and our favorite is sardines has the ability to scavenge bad calcium build up and in particular in the brain.

Additional information below off of the Net on sardines....

Fiber  

We are continually bombarded with fiber, fiber, fiber.  Yet the medical community and the few that understand it and appreciate the role fiber plays fail to publicize the two most important functions that fiber provides.  If you take a survey regarding fiber I believe most will relate to the "roughage" aspects and its role in removing wastes from the body.  For the most part we believe as it was our case the absorption role fiber receives is close to non-existent information wise.  If you study the better fiber foods you will discover that they have properties that enhance the absorption process.  Fruits and vegetables receive the most merits because of the "traffic time" and special nutrients and anti-oxidants they provide.  We have read recently one of the best fiber foods is actually meat and in particular fish with special electrolytes on board (calcium and magnesium) to name a couple of the more prominent ones.  Our feature keys  on Calcium Absorption  relates to bone loss and the problems associated with the human skeletal that is closely tied to the fiber issue.

One of our favorite fiber foods is Sardines based on first their fiber properties.  If you take a close look at sardines and indulge in them as I do, you will shortly come to the conclusion that the texture and the complimentary aspects of Sardines, Vitamin D3 and Omega three fatty acids  in particular is to aid in the transportation of these miracle components.

Cardiovascular Benefits

Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels.  Sardines are an excellent source of vitamin B12, which promotes cardiovascular health as it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.

Bone and Joint Health

Sardines are a superb source of bone-building calcium and contain surprisingly high concentrations of vitamin D, a nutrient not so readily available in the diet. Vitamin D prevents unwanted inflammation and helps bones in their absorption of calcium. Sardines are a great source of phosphorus too, a key mineral in strengthening the bone matrix. Recent studies also show that the omega-3s found in abundance in sardines support joint cartilage and help regulate and stabilize the balance of collagen and minerals in bone and surrounding tissue.

Cancer Prevention

For many years, researchers have known that vitamin D participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play a significant role in the prevention of various types of cancer.

Selenium, of which sardines are also a very good source, is a mineral with powerful antioxidant activity, whose dietary intake has been associated with reduced risk of cancer. The Omega-3 fatty acids found in sardines have also been connected to decreased risk for several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Regular omega-3 intake has been proven particularly effective against the blood cell or lymph cell-related cancers such as leukemia, multiple myeloma, and non-Hodgkins lymphoma. Consumption of fatty fish, such as sardines, presents substantial protection against renal cell carcinoma, the most common form of kidney cancer.

Eye Health

The high levels of omega-3 essential fatty acids in sardines offer substantial protection against macular degeneration (AMD) of the eye, a condition in which fine vision deteriorates, resulting in central vision loss and is the leading cause of blindness in people over 50. Studies also strongly suggest that the consumption of omega-3 fatty acids also reduces the risk of dry eye syndrome, a common cause of ocular complaints.

Skin and Hair

The omega-3s found in seafood lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which contribute to more youthful looking skin. Omega-3s have also been known to alleviate skin blemishes and maintain good hair luster. Omega-3s provide nourishment to hair follicles, helping hair grow healthy and preventing hair loss. A rich supply of proteins is also important for hair growth. The high protein content of seafood helps maintain strong, healthy hair.

Iodine and your Thyroid

Iodine is an essential component of thyroid hormones that regulate metabolism, growth, reproduction and physiologic processes. Without it, each of these normal everyday functions may suffer. Almost all types of fish provide this important trace mineral.  Consuming sardines significantly boosts your iodine intake, helping you meet your intake requirements for the day.

If these above  items don't sell you on sardines nothing will.