Sardines have been around for centuries. These small fish are said to be named after Sardinia, an island of Italy, because of the abundance that could be found there.

While sardines can be enjoyed fresh, they are highly perishable. This is why they’re most commonly found canned.

在大西洋，太平洋和地中海海中，沙丁鱼很丰富。它们仅以浮游生物为食，这意味着它们不包含其他鱼类的高水平。

在美国，沙丁鱼不是流行的鱼类。但是，在看看他们的营养益处之后，您可能会决定自己尝试一下。

这些小鱼富含营养素，可以有益于预防多种健康状况。已知其中一些营养素有助于预防心脏病或可能预防某些癌症。

有时建议为孕妇和老年人使用沙丁鱼。它们含有钙和其他重要营养素。

omega-3脂肪酸

omega-3脂肪酸help prevent heart disease due to their anti-inflammatory properties. Sardines are an excellent source of them.

omega-3脂肪酸还降低了血凝块和降低血压的风险。他们可能会帮助保护过去心脏病发作的人。

Vitamins

Sardines are an excellent source of vitamin B-12. This vitamin helps your cardiovascular system and gives you energy.

此外，这些鱼含有健康数量的维生素D。与B-12一起，D对于整个生命都是良好的骨骼健康所必需的。

钙

沙丁鱼是钙的绝佳来源。对于那些乳糖不耐症，对乳制品过敏或需要更多钙的人来说，这使它们成为了一个不错的选择。

This can also be helpful during pregnancy if you need alternative forms of calcium for the health of your baby.

Minerals

Along with calcium and lots of vitamins, sardines contain a number of beneficial minerals. These include:

  • 烟酸
  • 铁
  • 钾
  • magnesium
  • zinc
  • 磷

蛋白质

沙丁鱼也有蛋白质,这是必不可少的you to build healthy bones and muscles. Protein also helps create antibodies that keep our immune systems strong. As well, it takes nutrients and oxygen to all the parts of the body.

If you purchase canned sardines, it’s better to buy those that are packed in olive oil rather than soybean oil. They also come packed in water. This version is a good option if you’re looking for ways to reduce your fat intake.

Whichever you buy, be sure to check the expiration dates on the can prior to purchasing.

If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include:

  • fresh smell
  • 闪亮的皮肤
  • 明亮的眼睛
  • firm texture

Sardines are a very versatile food. They can be used in salads, as a snack on crackers, or as part of the main course.

If you are using fresh sardines, they should be gutted and then rinsed.

Once you have them ready, try some of these tasty recipes to integrate sardines into your eating plan.

Greek salad with sardines

When you want to eat light but still want lots of protein and other nutrients, this easy to prepare Greek salad is the answer. View the食谱.

Spaghetti con le sarde alla Palermitana

This recipe gives you a new twist on spaghetti. View the食谱.

Grilled fresh sardines

By putting sardines straight on the grill, you can create a unique and healthy appetizer. View the食谱.

地中海砂锅

这个美味的砂锅几乎没有准备时间。查看食谱.

快速沙丁鱼咖喱

If you crave curry and are short on time, this is the perfect meal for you. View the食谱.

Spring salad with tarragon vinaigrette

这种五颜六色的沙拉美味，充满营养。查看食谱.

People who have kidney problems or gout should avoid sardines. They naturally contain a substance that creates uric acid. Uric acid buildup can cause kidney and gout issues for those who are already susceptible.

沙丁鱼罐头含量很高。如果您想减少盐的摄入量，请在吃沙丁鱼罐头之前检查标签。

如果您正在观察热量摄入量，沙丁鱼的卡路里人数也值得一看。无论他们被罐装哪种液体，它们都倾向于热卡路里。

While sardines may have a negative reputation, consider trying them for the nutritional value.

这些小鱼充满了善良。沙丁鱼的健康益处清单是广泛的，而缺点则很小。

下次您做零食或决定吃晚饭的鱼时，包括一些沙丁鱼可能是个好主意。