Fish and Meat

Sardines: Discover the nutritional properties of this great little treasure

Sardines are small fish full of nutritional benefits thanks to its wealth of vitamins, minerals, fats and good quality proteins.

The best time or season of sardines is in summer, from May to October, but we can see it quite often in the market, even now that it is winter, so we should encourage us to include it in our diet.


Sardines in summer is when they are at their best and perhaps you wonder why, is that at this time of year its meat contains more fat, because the temperature of the waters increases with what the plankton quantity also turns out to be developing. As surely you know, plankton is part of the food of the sardines with which their meat fat increases and gains in flavor.

The sardine in winter, after the coldest waters are, the plankton is less abundant and to eat less plankton its meat contains less fats, but they are also equal of beneficial.

Nutritional benefits of sardines
This little fish hides inside many beneficial properties for our body, rich in the following minerals:

  • Phosphorus: This mineral is necessary for the proper functioning of the nervous system as well as for good mobility of the muscles.
  • Iron: It is an essential mineral for the formation of hemoglobin with what prevents us from suffering from lack of iron or iron deficiency anemia.
  • Iodine: It is a mineral that is involved in the functioning of the thyroid, so this mineral must not miss.
  • Calcium: It is essential to keep the bones in good shape, healthy bones and teeth, as well as being a good forward-looking source against diseases such as osteoporosis.
  • Magnesium It is a mineral that helps to generate more defenses of our body as well as ensure the proper functioning of the intestine, muscle and nerves.

Besides the contribution of these minerals, sardines contain the following vitamins:

Vitamin A: Necessary for bone growth, to produce enzymes in the liver, to care for our eye health, helps both the growth and repair of tissues, skin and mucous membranes.

Vitamin B1 and B2: Contributes to promote the smooth functioning of the nervous system, lack of B vitamins predisposes us to suffer states of apathy, anxiety, even depression, these vitamins are good also to ensure good mental activity.

Vitamin D: It is essential to help us absorb calcium well and fix it in the bones, with what we will have a few healthy and strong bones, also helps regulate the level of calcium in the blood.

Vitamin E: This vitamin promotes good blood circulation, it is also a vitamin with antioxidant properties, it helps protect cardiovascular health.

As mentioned above one of the most important benefits of sardines is its richness in essential fatty acids like Omega 3, which help reduce cholesterol and triglyceride levels what helps to protect our cardiovascular health by decreasing the risk for this condition.

You know what brings us just 100 grams of this wonderful fish:

Consume only 100 grams of sardines gives our body 17 grams of protein, 2 grams vitamins, minerals, water between 50 and 70 grams fat and an amount of the good 9, 5 grams, besides being a good source of protein.