Dried sardines are not only 20 times richer in calcium than milk but also provide high amounts of protein, omega-3 fatty acids, magnesium…
From children to the elderly, calcium is an extremely important nutrient; only with sufficient calcium can we have strong bones and teeth. Many people choose to drink milk, take calcium tablets, and other calcium supplements to increase calcium levels in their bodies.
However, Dr. Liu Fuxuan from Sun Yat-sen University Medical Center (China) suggests that instead of taking calcium supplements, it is better to obtain calcium from food.
Dr. Liu Fuxuan recommends a type of food that contains 20 times more calcium than milk that few people know about, which is dried sardines. Every 100 grams of dried sardines contains about 2200 mg of calcium, while the recommended daily intake for adults is only 650-800 mg.
Dried sardines have 20 times more calcium than milk. (Illustrative image)
Besides calcium, dried sardines can also supplement DHA, which regulates physiological functions, is good for the brain, and enhances recovery ability. DHA is not only essential for the development of young children but also very important for the elderly. This component cannot be produced by the body, so it needs to be supplemented through daily food.
Dried sardines also provide magnesium, which can help keep the nerves, muscles, and blood vessels in the body healthy, and it can also improve calcium absorption. Dried sardines are also very rich in zinc, which can help maintain the immune system and combat aging.
Although small, dried sardines are rich in protein and omega-3 fatty acids. A typical 4.4 oz (over 124g) can of sardines contains up to 23g of protein and 1.8g of omega-3. Protein is also necessary to help better absorb calcium, while omega-3 can protect cardiovascular health.
Moreover, another characteristic of dried sardines is that the crunchy texture when chewed can stimulate the central nervous system to achieve a feeling of fullness. Additionally, due to their low calorie content, this dried fish is highly recommended for those looking to lose weight.
Another advantage of dried sardines is that they contain very little mercury, making them safe without the worry of metal contamination.
Considerations When Eating Dried Sardines
To enhance flavor, many small dried fish are often seasoned with food additives. The most important thing to note is the salt content; according to the World Health Organization, the daily intake of salt should be less than 5g. To avoid diseases such as high blood pressure caused by excessive salt consumption, pay attention to the salt content in the dried sardine products you buy.
Additionally, sugars and lipids in dried fish also enhance flavor, but since both will increase total calorie intake, health-conscious individuals should prioritize products without additives that are produced naturally.
Particularly, various dried fish, including sardines, can contain quite a bit of cholesterol. For example, 100 grams of dried fish can contain up to 688 mg of cholesterol, which is seven times that of lean meat, so it is advisable to consume dried sardines in moderation, perhaps with a small amount of rice, limiting to about 2 tablespoons to avoid increasing cholesterol levels.
Those with kidney problems or gout should avoid dried sardines as they contain a substance that generates uric acid. The accumulation of uric acid can lead to kidney issues and worsen gout.
How to Consume Dried Sardines Healthily
Small dried fish soaked in vinegar help dissolve calcium for better absorption. (Illustrative image)
Yumiko Izawa, a Chinese chef in Japan, suggests a simple method for consuming small dried fish: soaking them in vinegar, which can dissolve calcium into calcium acetate, making it easier for the body to absorb:
Ingredients
- 120g small dried fish
- 500ml vinegar
- A clean container with a lid
Instructions
- Place the dried fish into the container, pour in the vinegar, and soak for 1 minute; you can add garlic and ginger to taste. While soaking in vinegar can preserve the fish for a long time, it is best to consume within a week to prevent the small fish from becoming too soft.
- If you want to increase calcium intake further, soak the dried fish in vinegar and then boil for five minutes; this will facilitate the dissolution of calcium.
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