FAQ
Frequently asked questions
Why should sardines be a staple in a healthy diet?
The saying “good things come in small packages” perfectly describes sardines. This small fish, reaching up to 35 cm in length but usually growing between 15 and 20 cm, is a true treasure trove of nutrients essential for health. Sardines are rich in omega-3 fatty acids, which are vital for heart health, calcium for strong bones, and vitamin D. Additionally, they are one of the richest sources of vitamin B12.
How can I ensure sufficient intake of omega-3 fatty acids?
Modern diets are often high in saturated fats and omega-6 fatty acids. It’s recommended to reduce their intake and increase the consumption of omega-3 fatty acids from oily fish. Two servings of fatty fish per week, such as sardines, mackerel, salmon, or cod, will meet your daily requirement for omega-3s. Given the fast-paced lifestyle and the lack of fish in diets, it’s also recommended to take fish oil capsules in doses of 2 to 4 grams per day.
Is oily fish a good choice?
Unlike white fish, oily fish is rich in fatty acids and contains around 5% fat, which is abundant in polyunsaturated fats (compared to just 2% in white fish). Omega-3 helps regulate LDL cholesterol levels. Anchovies, mackerel, sardines, and other small fish are excellent sources of protein and, due to their smaller size, are less exposed to contamination from heavy metals in the sea. They also provide protein and a variety of vitamins and minerals, such as iron, calcium, selenium, niacin, and vitamins B12 and D.
Why are omega-3 fatty acids important?
Omega-3 fatty acids play a key role in maintaining overall health:
- Reducing the risk of cardiovascular diseases: Omega-3s reduce the risk of arrhythmia, lower blood pressure and cholesterol levels, decrease lipid levels, and prevent blood clots. They also improve the quality of life for individuals who have had a heart attack due to their antiplatelet, anti-inflammatory, and vasodilatory effects.
- Improving inflammatory conditions: Omega-3 fatty acids help with various inflammatory conditions such as bronchial asthma, bronchitis, Crohn’s disease, ulcerative colitis, rheumatoid arthritis, eczema, psoriasis, and lung infections.
- Pregnancy and breastfeeding: Omega-3 intake during pregnancy and breastfeeding is crucial for the growth and development of the child, especially in the first trimester when brain structures are forming.
- Antitumor effect: Increased omega-3 intake can reduce the risk of breast, prostate, and colon cancers and help prevent metastasis. They work by slowing the growth of tumor cells and reducing their mobility.
- Other positive effects: A balanced intake of omega-3 fatty acids improves the function of the nervous, digestive, and immune systems and contributes to healthier skin, hair, and nails.
