HWN Suggests

How to Make the Most of Those Cans of Sardines

First, I want you to know what you’re getting into. Unlike anchovies (be still my heart), sardines have a much meatier texture (not as meaty as tuna, but close) and more intense, (dare I say, fishier) flavor. I like intense things, so that doesn’t bother me. In fact, I like it! But if you find yourself among the seafood-flavor averse, you might not ever love sardines, not even now.

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 Sardines forced to eat plastic as Mediterranean plankton shrinks

Sardines are a key species in marine food chains, and their increasing reliance on plastic-contaminated food raises concerns for ocean health and human seafood consumption. This study stops short of proving that the plastic itself is harming the fish, but the trend raises red flags for an already stressed marine ecosystem.

Articles of Interest

Are Sardines Healthy?

You might be seeing these fish everywhere, especially in tins. But should you be eating them all the time?

This Ingredient Has More Vitamin D Than Milk, Is Anti-Inflammatory, and Prevents Hair Loss

Small, oily fish, including sardines, have long been known as one of the best superfoods out there. Vicinte Mera, an expert in anti-aging medicine, includes them on his list of top foods to slow down the aging process: “They contain many proteins as well as very high levels of vitamins D, B12, omega-3 fatty acids, and essential minerals including iodine, selenium, iron, calcium, and potassium,” he points out. But while other oily fish such as salmon are more frequently seen on menus, the sardine is too often overlooked and under-appreciated.

Are Canned Sardines Healthy? Here's What Dietitians Say

Canned sardines are a nutrient-dense seafood option that can be included in a balanced, variety-filled diet. Not only are canned sardines convenient and versatile to use in your eating pattern, but they also provide heart-healthy omega-3s that may help with reducing inflammation, improving cognition and more. While it's important to be aware of mercury content of your seafood choices, canned sardines are a lower-mercury fish in comparison to larger types of seafood.

Can Portuguese sardines make a comeback?

Warming waters and overfishing have decimated Portugal’s sardine fishery, but tough measures may be bringing the critical fish back from the brink.

Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits

Only very few RCTs have investigated the effects of sardine consumption on human health. However, due to their nutritional composition, sardines may be considered a functional food and an adjuvant in the management of cardiometabolic diseases with a pro-inflammatory background. Sardines are an important source of n-3 PUFA in addition to components known for their cardioprotective effects, including calcium, potassium, magnesium, zinc, iron, taurine, and arginine. These nutrients in synergy are essential to modulate inflammation and oxidative stress related to the cardiovascular system and participate in cardiomyocyte and haemodynamic functions.

Give Sardines a Chance

Sardines seem to be so trendy these days.

Good News-bad News in a Tin of Sardines

Unfortunately, scientific studies abound to temper my enthusiasm. Yes, the yummy fish oils are great for me, but it's hard to avoid eating whatever else the fish has soaked up. Big, long-lived fish tend to have stored up a fair amount of toxic mercury, but even smaller, less pricey fish carry cancer-causing PCBs, best represented by the infamous pesticide DDT. Most PCBs are now illegal in the U.S. and many other countries, but they keep returning to land in the form of seafood.

How to Sneak Sardines Into Your Diet & Why You Should Eat More Sardines

How to eat more sardines.. exactly what we’re all wondering these days, right? If you had told me a few years ago that I’d be writing an entire blog post about sardines, I probably would have laughed.

I Ate Sardines Every Day for a Week—Here’s What Happened

An April 2023 study in the journal Frontiers of Nutrition highlighted that in some cases, sardines may even replace fish oil supplementation as a more nutrient-dense alternative with heart-healthy benefits.

It’s ‘sardine girl summer’...

While sardine girl summer is largely an aesthetic movement, experts say the cold-water fish is packed (pun intended) with health benefits.

Listen, Don't Turn Your Nose Up at Sardines, 'Cause They're a Delicious Superfood. Just Trust

The Condé Nast Publications Sardines are an excellent seafood pick because not only are they high in heart-healthy omega-3's and lean protein, they are also low in mercury. However, they aren't exactly the most popular fish around. They catch a bad rap, you know?

Low Vitamin D Levels? Sardines To The Rescue

Sardines may not appeal to your toddler, but that may be just what the doctor ordered. Researchers have published two studies in this week's online version of the journal Pediatrics that raise some concerns about whether children receive adequate amounts of vitamin D.

Sardines Take 400 Times Less Fuel To Catch Than Shrimp

Your shrimp cocktail is secretly a major waste of fossil fuel.

Sardines, Both Beloved and Reviled, May Be Vanishing

Sardine fishing on the West Coast is not being allowed this year because the “biomass”—the amount of sardines present in the ocean—has fallen below the level at which the Pacific Fishery Management Council thinks it is sustainably safe to fish. And nobody really understands the reasons.

Sardines: Fishing for the Facts

Sardines, with their low levels of mercury, and high levels of important nutrients, are a simple, nutritious, and cost-effective way to "get the biggest bang for your nutrition buck!" Not only will sardines agree with your wallet, they will also help you meet many of the Dietary Guidelines for Americans.

Sardines: what you need to know about fish in a tin

I truly believe sardines are one of the world’s healthiest foods because they contain three of the essential nutrients Americans are often deficient in: omega-3 fatty acids, calcium, and vitamin D.

Superfood of the Week: Sardines

Don't say ew until you chew: This superfood packs a seriously healthy punch.

Swapping red meat for herring, sardines and anchovies could save 750,000 lives, study suggests

Switch could also cut prevalence of disability linked to diet-related disease and help tackle the climate crisis, researchers found

This Tiny Fish Is Big On Protein and Beauty Benefits

Everybody—from beaded bag connoisseurs to wellness influencers—are talking about sardines. Beyond fashion, it makes sense: The tiny oily fish has many benefits when it comes to your skin, hair, and body. The small silver fish (there are actually quite a few different breeds that fall under the “sardine” head) are found in deep, cold areas, far from the coasts. In the United States, they can be found from Baja California, Mexico all the way up to Alaska.

Tin Tin!

No one would blame you for thinking of canned sardines as little more than a Depression-era, protein-packed pantry staple (or the craving of cartoon cats). But the silvery swimmers—whether packed in spring water, olive oil or tomato purée—are enjoying a culinary boom.

True Health Confession: I Love Sardines, Straight Out of The Can

My dears, I hope this doesn't gross you out to no end, but I have a confession: I love sardines, straight from the can! My mom jokes that this is like eating cat food, but truly, sardines are one of nature's most healthful foods.

Why eat lower on the seafood chain?

Small fish and bivalves offer often-overlooked nutritional and environmental value.

Yes, Tinned Fish Have Gotten Chic. But How Healthy Are They?

Tinned fish have always been a convenient way to enjoy seafood, and they’re a staple in cuisines of many different cultures. But in the States, the consensus on the tin-ensconced food has been less than flattering over the years. Besides Jessica Simpson asking the iconic age-old question, “Is it chicken or is it fish?” of her canned tuna, the mainstream consciousness has largely ignored tinned fish as a desirable meal option. But of course, leave it to TikTok (or TinTok as tinned fish lovers like to call it) to give that bodega can of sardines a complete rebrand.

Resources

7 Impressive Health Benefits of Sardines, According to Experts

Sardines are small, oily fish packed with nutrients like omega-3 fats, protein, and calcium. Thanks to their affordability, versatility, and rich nutritional profile, they’re a smart addition to many meals—and they might even help protect against chronic diseases.