LOVING SARDINES! 

You either love them or hate them - few are in the ‘middle ground’! But if you love them, they offer some serious nutritional bonuses which are difficult to argue with…

Omega 3’s and Omega 6’s: Omega 3 fats play an important role in cognition, behavioural function, mood, circulation, skin and heart health and Omega 6 fats help maintain the reproductive system and contribute to the synthesis of hair, skin and bones.

A wealth of B vitamins (particularly B3, B6 & B12): These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells.

Vitamin A: involved in immune function, vision, reproduction and cellular communication and is critical for vision and also supports cell growth and differentiation, playing an important role in the normal formation and maintenance of the heart, lungs, kidneys and other organs.

Vitamin D: Vitamin D promotes calcium absorption in the gut, is needed for bone growth and bone remodelling and has other roles in the body, including reduction of inflammation as well as modulation of such processes as cell growth, neuromuscular and immune function and glucose metabolism.

Calcium and Magnesium: Calcium makes up much of the structure of bones and teeth and allows normal bodily movement by keeping tissue rigid, strong and flexible. The pool of calcium in the circulatory system, extracellular fluid and various tissues mediates blood vessel contraction and dilation, muscle function, blood clotting, nerve transmission and hormonal secretion. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation and is required for energy production.

Sodium and Potassium: Three minerals (sodium, chloride and potassium) work to maintain the correct balance of water in our blood and cells to control the passage of molecules into and out of our cells and to transmit the electricity that powers muscle contraction and nerve transmission.

Selenium: Selenium is an essential component of various enzymes and proteins that help to make DNA and protect against cell damage and infections… these proteins are also involved in reproduction and the metabolism of thyroid hormones.

Phosphorus: The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance and repair of cells and tissues

WITH GRATEFUL THANKS TO ‘KITCHN’!

I recently came across a great piece on their website 14 Reasons You Should Always Have a Can of Sardines in Your Pantry which presents some fabulous ways to deal with those delightful little fishies!

Grill or fry them… Pile a couple on toast or hearty crackers… Add a few to pizza… Add them to salad… Pair them with avocado… Whisk some into tomato sauce… Mix them with pasta… Use them in tacos… Turn them into fish cakes… Chop a few for quiche… Flake them into braised greens… Layer some with sliced potatoes… Pile them on plain rice… Mix them into a gratin