A fatty and very nutritious fish

A fatty and very nutritious fish

The sardine is a blue or fatty fish – it has almost 10 grams of fat per 100 grams of meat – and it is a very good source of omega-3, which helps to lower the levels of cholesterol and triglycerides, besides increasing the fluidity of blood, which decreases the risk of atherosclerosis and thrombosis. For this reason, the consumption of sardines and other blue fish in cardiovascular diseases is recommended. Its protein content is also high.

Among the vitamins are some of the B group such as B12, B1 or Niacin, which allow the use of energy nutrients (carbohydrates, fats and proteins). They intervene in numerous processes of great importance such as the formation of red blood cells, the synthesis of genetic material, the production of sex hormones, etc.

The sardine also contains significant amounts of fat-soluble vitamins such as A, D and E. The first contributes to the maintenance, growth and repair of the mucous membranes, skin and other tissues of the body. It favors resistance to infections and is necessary for the development of the nervous system and for night vision. It also intervenes in bone growth, in the production of enzymes in the liver and in the sex and adrenal hormones. For its part, Vitamin D favors the absorption of calcium and its fixation to bone, and regulates the level of calcium in the blood.

As for the minerals, the sardine contains phosphorus, magnesium, potassium, iron, zinc and iodine. Phosphorus is present in bones and teeth, intervenes in the nervous system and muscle activity, and participates in processes of obtaining energy.

Magnesium is related to the functioning of the intestine, nerves and muscles, and is also part of bones and teeth, improves immunity and has a mild laxative effect. Iron is necessary for the formation of hemoglobin, a protein that transports oxygen from the lungs to all cells, and its adequate contribution prevents iron-deficiency anemia.

Regarding the iodine content of the sardine, it is significant, although it abounds more in other fish species. This mineral is essential for the proper functioning of the thyroid gland that regulates numerous metabolic functions, as well as the growth of the fetus and the development of its brain.

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