Fish oil, sardine
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
123
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 122 (99.9%) |
| Total | 123 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 14 (100%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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Rich in omega-3 fatty acids EPA and DHA which may help reduce risk of heart disease
-
May help reduce inflammation in the body
-
Good source of vitamin B12 which is important for nerve and blood cell formation
-
Contains vitamin D which is important for bone and immune health
-
High in protein and minerals like calcium, phosphorus, potassium
Risks
-
High in omega-3 fatty acids which could interact with blood thinners like warfarin and increase bleeding risk if taken in very large doses
-
May contain mercury and other environmental pollutants depending on the type and source of fish. Higher risks for predatory fish at the top of food chain
-
May cause burping or reflux in sensitive individuals due to fish oil content
-
Risk of foodborne illness if sardines are undercooked or contaminated
-
May cause loose stools or diarrhea in some people due to high fat content
Additional Information
Fish oil, specifically derived from sardines, is a nutrient-rich food product that offers numerous health benefits. Sardines are small, oily fish that are packed with essential nutrients, making them an excellent source of fish oil. This article will delve into the primary nutritional benefits of fish oil from sardines and highlight any associated risks.
The primary attribute of fish oil from sardines is its high content of omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats that play a crucial role in maintaining overall health. Sardines are particularly rich in two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for brain function, heart health, and reducing inflammation in the body.
Consuming fish oil from sardines can have several positive effects on cardiovascular health. EPA and DHA have been shown to lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease. Additionally, omega-3 fatty acids have anti-inflammatory properties that can help alleviate symptoms of arthritis, improve joint mobility, and reduce the risk of chronic diseases associated with inflammation.
Fish oil from sardines also benefits brain health, particularly in cognitive function and development. DHA, one of the main components of fish oil, is a key structural component of the brain. Adequate intake of DHA has been associated with improved cognitive function, memory, and attention span. It is especially beneficial for pregnant women, as DHA contributes to the development of the fetal brain and eyes.
Furthermore, fish oil from sardines has shown potential in reducing the risk of certain types of cancer. Studies have suggested that the omega-3 fatty acids in fish oil may help inhibit the growth of cancer cells, particularly in breast, prostate, and colon cancers. However, more research is needed to fully understand the extent of these benefits.
While fish oil from sardines offers numerous nutritional benefits, there are some potential risks to consider. One primary concern is the presence of environmental contaminants, such as mercury and polychlorinated biphenyls (PCBs), in certain fish species. Sardines, however, are generally considered low in mercury and other contaminants due to their small size and short lifespan. Nonetheless, it is essential to choose reputable sources and opt for high-quality fish oil supplements to minimize the risk of contamination.
Additionally, some individuals may experience digestive issues, such as diarrhea or indigestion, when taking fish oil supplements. These side effects can usually be avoided by starting with a lower dosage and gradually increasing it over time. It is always advisable to consult with a healthcare professional or registered dietitian before starting any new supplement regimen.
In conclusion, fish oil from sardines provides a wide array of nutritional benefits. Its high content of omega-3 fatty acids, particularly EPA and DHA, contributes to improved cardiovascular health, brain function, and reduced inflammation. While potential risks exist in terms of environmental contaminants and digestive issues, these can be mitigated by choosing high-quality fish oil supplements and seeking professional advice. Incorporating fish oil from sardines into a balanced diet can be a valuable addition to promote overall health and well-being.