People may not realise how many health benefits this food has
A nutritionist has hailed one tinned food as a top “anti-inflammatory” choice, which could be a game-changer for those dealing with chronic inflammation. With this being linked to various health issues including diabetes, cardiovascular diseases, and arthritis, Jesús Baraza, an expert in nutrition, told El Diario Vasco: “Sardines are one of the most complete and anti-inflammatory foods we can eat”.
According to El Diario Vasco, nutrition expert, Jesús Baraza, “Sardines are one of the most complete and anti-inflammatory foods we can eat”. You can pick these up in many supermarkets with it offering an affordable yet nutrient-rich option. You don’t need to go for the best of the best either with the expert saying that canned sardines are a “perfect as a snack or to complete a dish.”
He highlighted their rich content of omega-3 fatty acids, especially EPA and DHA, known for their inflammation-reducing properties, is a great addition to diets. “You can use them as a snack, mix them in a salad, or even add them to more elaborate dishes. Just make sure to drain them well to avoid excess oil,” he recommends.
Baraza also noted that salmorejo, a traditional Spanish soup, is a great addition to any diet stating that it’s known for its anti-inflammatory benefits. “Tomato, the main ingredient, is an important source of antioxidants like lycopene, which fights free radicals. Combined with good olive oil, salmorejo becomes a delicious and nutritious option for daily consumption,” he explains.
Baraza is an advocate for incorporating chopped walnuts into your snacking routine, hailing them as not only affordable but having substantial nutritional value. “They are perfect to carry in your bag or to add a crunchy touch to salads or yogurts. This type of healthy fat is essential for protecting the heart and reducing systemic inflammation,” he points out.
He also praises guacamole as an ideal food due to its high potassium content and healthy fats, noting its versatility alongside various foods like crackers, whole-grain bread, or to add freshness to meals. “Avocado, the main ingredient in guacamole, provides monounsaturated fats that benefit the heart and help maintain inflammatory balance in the body. The key is to choose nutrient-rich foods and consume them regularly. Small changes in our diet can have a huge impact on our quality of life”, he concludes.
Why are sardines good for me?
The expert says they’re a rich source of omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help to reduce inflammation, enhance cardiovascular health by lowering triglycerides and blood pressure and support brain and eye function.
They’re a great protein source which helps with tissue repair, muscles, supporting immune function and helping to boost energy levels. They are also rich in Calcium and Vitamin D and B12, the latter of which is vital for red blood cell formation, maintaining nervous system health, and reducing the risk of anemia.
Unlike larger fish like tuna, sardines have very low mercury levels due to their short lifespan and position in the food chain. This makes them safe even for children and pregnant women. And if this wasn’t enough, they enhance ‘good’ cholesterol (HDL) levels and prevent blood clots and from an environmental perspective, sardines are a sustainable option as they reproduce rapidly and aren’t overfished.
