By: Dana Gardner, MS RD LD/N
Another day, another viral trend. If you haven’t been on social media lately, the newest trend involves a food that may have been a staple for your parents or grandparents – sardines – and it’s called Sardinemaxxing. The term is used to describe the trend of intentionally consuming sardines more frequently to boost overall health. Depending on the influencer, followers are encouraged to add them in their weekly routine or use them as one-food focused approach where they are all that is consumed in a day. Sardinemaxxing offers claims such as better skin, weight loss and increased energy. Although sardines do provide an array of nutrients such as omega 3 fatty acids, protein and vitamin D and vitamin B12, it is important to balance them with other macronutrients to avoid missing out on other important nutrients.
The Benefits of Sardines
As mentioned, sardines can provide a significant nutritional punch in a small serving. They provide anti-inflammatory nutrients which can help reduce redness and swelling on skin. In addition, sardines are a good source of selenium which supports thyroid hormones that help to regulate metabolism. In addition, nutrients such as vitamin B12 and D are also abundant in sardines, and these nutrients help support bone health and support the nervous system. According to Dr. Deravi a professor at Northwestern University, a 100-gram serving with about 2 to 5 sardines in oil contains more than 370% of the recommended daily value (DV) of vitamin B12, 96% of the recommended DV of selenium and 24% of the recommended DV for vitamin D. There are also 982 milligrams of omega-3s per 3.5 ounce serving — more than even some omega-3 supplements provide.
Potential Risks
Although sardines provide a host of nutrients that are beneficial to overall health, they may still carry potential risk that consumers should be aware of. One potential consideration is heavy metal contamination such as cadmium and lead. In addition, canned sardines may contain a higher amount of sodium. For those with high blood pressure, it is recommended to monitor intake and serving size. Another possible concern is the number of purines that may be in sardines. Purines break down into uric acid which may lead to kidney stones and increase the risk of gout.
How to Enjoy Sardines
Once you weigh the benefits of sardines and decide to have them as a part of your meal plan, it is time to enjoy them. Sardines are most often bought in tins. You can eat them straight from the can. Or try them in sandwiches, salads, or as a snack with crackers. Sardines can also be tossed into pasta or used as a protein in a rice bowl. Another great option is to use them to elevate your charcuterie board, combining them with cheeses, pickled vegetables, olives, nuts and seeds.
Check out these recipes to try
Loaded Bagel with Sardines
King Oscar’s Dirty Rice
Pasta con le Sarde
Sardine Stir Fry
References
Verywell Health – Chronic fatigue syndrome (CFS): Suggestions for a nutritional treatment in the therapeutic approach. Biomedicine & Pharmacotherapy, Volume 109
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