Small Fish, Big Benefits: Why Sardines Deserve A Spot In Your Diet

By Ashton Arjomand:

Will they scare your roommates: Yes.

Do you eat the bones: Yes.

Do they stink up your trash can: Unfortunately, yes.

But, I truly think introducing sardines into my diet has been the best decision I have made as of late. I thought it would be appropriate to kick off the start of Blush Northwestern with a piece on sardines, since they are one of my hacks to truly glow from the inside out... they are nature's SUPERFOOD. I know you're all excited and invested, so stay calm as I break it down.

1. Protein Power:

   
   

   Sardines are a protein POWERHOUSE. A standard tin of sardines has a whopping 22 grams of protein and 0 grams of carbs. I won't bore you all with the benefits of eating a higher protein diet, since I am sure you all are aware. What I do want to point out is that eating sardines for breakfast is a great way to get in a low-effort, high-protein breakfast that will keep you fueled for your walk from North to South and your lonnnnnngg class schedule.

   
   

2. Nutrients Galore

   
   

   In addition to the high protein content of sardines, this little tin of magic contains 20% of your daily value of calcium and 40% of your daily value of Vitamin D. Ignorance is bliss, but, in full disclosure, sardines are very high in calcium because you eat the bones! Don't worry – the bones are completely edible and basically dissolve in your mouth like a grain of salt. In addition to calcium and vitamin D, sardines deliver a plethora of other benefits and nutrients with 100% of your DV of omega 3 fatty acids (good for your brain and heart) and other nutrients like zinc, magnesium... the list goes on and on. If this has not convinced you enough, just google it! Ultimately, all of these nutrients will help support the gut microbiome , which is crucial for human health and function.

   
   

3. Versatility and Ease of Preparation

   
   

   All you have to do is open the can, drain the olive oil, and voila... you have your high-protein breakfast, or lunch, or dinner, or snack. It is truly as simple as that. Trust me, you can hoard as many as you'd like since they are indefinitely shelf stable.

   
   

4. A Skin Savior

   
   

   As mentioned above, sardines deliver a substantial amount of omega 3s to your daily diet. As a result, I have noticed that my skin has been super glowy and radiant. I have been eating sardines since December, and I have never gotten more compliments about how luminous my skin is.

   
   

5. A Major Flex

   
   

   Dare I say, eating sardines is SUCH a flex. I feel proud to say that I eat sardines daily knowing how beneficial they are for my health. Don't listen to bullies, and embrace your sardine lifestyle. It is a flex, I promise.

   
   

6. My Recommendation

   
   

   Trust me – I have tried my fair share of sardines in my lifetime, and these Sea Tales sardines from Whole Foods are my absolute FAVORITES. They have the least amount of fishiness and graininess, AND they have a great nutritional breakdown with a high protein-to-calorie ratio.

   
   
   
   

   

   Sea Tales Sardines in Extra Virgin Olive Oil (Only 3 Ingredients: Sardines, E.V.O.O, Salt)

   
   

   MAYBE, if you are feeling a bit nervous about braving the fishiness, try Sea Tales Sardines in the spicy tomato sauce. The tomato sauce masks a good portion of the fishiness and is a great starting point. Then, whenever you are ready, you can embrace the lifestyle of eating just sardines in olive oil.

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      Sea Tales Sardines in Spicy Tomato Sauce (Less Protein and Some Added Sugar – but a great starter option)

      
      

7. How to Get Started

   
   

   If you have been convinced, YAY!

   
   

   1. BREAKFAST: I prefer eating them on a piece of toasted sourdough bread with some avocado, fresh dill, and mustard

   2. LUNCH: Sometimes, for lunch, I mash them up and combine with cottage cheese, mustard, and other spices to create a healthy sardines salad – similar to a chicken salad or tuna salad you can find at the grocery store.

   3. SNACK: Honestly, quite frequently, I find myself eating them plain with some mustard. As you can probably tell, mustard is my favorite way to add a bit more dimension to the flavor without it tasting only fishy.

   4. DINNER: Sardines Poke Bowl? It slaps – trust me!

      
      

I could go on and on about how much I love sardines, and how they have truly changed my life for the better. I really mean it – my brain, body, and muscles feel so fueled, and I feel ready to conquer the day.

If you enjoyed reading this or would like to hear more about my routine, feel free to leave a comment down below, and I would love to get you started on your sardines journey!