You might not know this, but sardines are a nutritional powerhouse, particularly for men. These small fish pack a punch when it comes to providing essential nutrients that promote heart health, support muscle and bone strength, enhance brain function, and contribute to a healthy and fulfilling sex life. Let’s take an in-depth look at the nutritional benefits of sardines and how they can improve your overall health.
An impressive nutrient profile
A 3.2-ounce serving of Atlantic sardines contains at least a dozen essential nutrients that can significantly contribute to improving your health:
- Vitamin B12: 337.9 percent of the daily value (DV)
- Selenium: 86.9 percent DV
- Phosphorus: 63.5 percent DV
- Omega-3 fatty acids: 60.8 percent DV
- Protein: 44.6 percent DV
- Vitamin D: 43.7 percent DV
- Calcium: 34.6 percent DV
- Vitamin B3 (niacin): 29.7 percent DV
- Iodine: 24 percent DV
- Copper: 18.8 percent DV
- Vitamin B2 (riboflavin): 16.1 percent DV
- Choline: 16 percent DV
How sardines contribute to men’s health
Heart health
The omega-3 fatty acids EPA and DHA found in sardines can lower cholesterol and triglyceride levels, reduce blood clotting, and help maintain healthy blood pressure. Vitamin B12 helps keep homocysteine levels in balance, reducing the risk of atherosclerosis. Selenium, phosphorus, calcium, vitamin B3, and copper all play essential roles in maintaining healthy blood vessels, heart function, and blood pressure regulation.
Bone health
Sardines are a rich source of vitamin D, calcium, and phosphorus, all of which are crucial for maintaining strong bones. Vitamin D helps with calcium absorption, while phosphorus plays a key role in strengthening the bone matrix.
Sexual health/erectile dysfunction
Vitamin B12 has been shown to increase sperm count and motility in men with low values. Omega-3 fatty acids can help with erectile dysfunction by improving blood flow to the penis. A healthy level of phosphorus is necessary for maintaining libido, erectile function, and sperm motility.
Muscle health
Omega-3 fatty acids have been shown to increase lean muscle mass and decrease body fat mass. The proteins in sardines are essential for building, maintaining, and repairing muscle and connective tissue. Phosphorus, in conjunction with B vitamins, supports healthy muscle contractions and helps eliminate muscle weakness and fatigue. Calcium is essential for muscle tone and proper muscle contractions.
Brain health
DHA, a critical omega-3 fatty acid in brain health, may improve cognitive function related to memory, learning, and speed of performing brain tasks. Vitamin B12 is crucial for serotonin production, which contributes to feelings of calm, and helps regulate sleep by aiding in the production of melatonin. A deficiency in phosphorus is associated with an increased risk of dementia and cognitive dysfunction.
Prostate health
Omega-3 fatty acids have been linked to a reduced risk of developing prostate cancer and inhibiting prostate cancer cell growth. Vitamin D, specifically calcitriol, has been shown to interfere with tumor growth and spread in prostate cancer cells by suppressing inflammatory activities and inhibiting the damaging actions of prostaglandins.
Incorporating sardines into your diet
As you age and focus more on your heart, brain, and overall health, incorporating sardines into your diet becomes increasingly important. You can purchase canned sardines, preferably in non-BPA cans, that are convenient and easy to enjoy. Alternatively, you can buy fresh sardines from your local fish supplier and cook them yourself, either grilling or broiling them for a delicious and nutritious meal.
So, if you were stranded on a deserted island and could only bring two food items, make sure one of them is sardines! Not only will they help you survive, but they’ll also provide you with essential nutrients to thrive in an environment that demands mental, physical, and emotional strength.
