Featured Food: Sardines

Could have included these in Mediterranean week, since they are named after the Italian island of Sardinia. These little fish pack a real nutritional punch, without some of the concerns facing other fish. We'll start with a big one- sardines are one of the most concentrated sources of omega-3 fatty acids EPA and DHA. This is great because these two lower cholesterol and triglyceride (culprits of most cardiovascular conditions) levels. One can contains over half of the daily values. More good news for the heart, sardines are an excellent source of vitamin B12 (check past post). It actually has the highest concentration, only behind calf's liver! What does B12 do (besides promoting heart health, of course)? It balances homocysteine, which if not balanced can damage artery walls and increases the risk for atherosclerosis. Bones? Osteoporosis? We've discussed
this earlier this week. Sardines are great because not only are they a rich source of calcium, but vitamin D as well. Vitamin D is essential for calcium absorption. Sardines are a very good source of phosphorus, as well, which strengthens the bone matrix. Finally we go back to our vitamin B12, because high levels of

homocysteine are related to osteoporosis. Other health benefits: calcitriol from vitamin D (regulates cell activity, plus vitamin D prevents various types of cancer), and selenium (powerful antioxidant that also reduces the risk of cancer). They can round out any healthy eating plan because they're a rich source of proteins (amino acids form basis of muscles/connective tissue, antibodies that make a strong immune system, and transport proteins that deliver oxygen, and nutrients in the body). Don't worry about eating them, they're at the bottom of the food chain, therefore you don't have to worry about high concentrations of heavy metals. What are you waiting on? Go out and try some sardines today!