Benefits of canned sardines. Sardine: benefits and harms, calories, nutritional value. Canned sardines - calories, benefits and harms

25.11.2020

Sardine - sea fish herring family, which is different small size, silvery belly and green tint of the back. This type of fish lives in the Pacific and Atlantic Oceans, Spain, Portugal, Morocco and Russia are actively caught, moreover, in the latter country, the catch is carried out only in the Far East and recently it has become less and less. The fact is that quotas were introduced for catching sardines in the waters of the Pacific Ocean by Russia - this will restore the population of fish, which in last years thinned considerably.

Composition and calories of sardine

The composition of the product in question contains a whole complex of vitamins - B6, B12 (it is especially abundant), A. Sardine is rich in microelements - iron, niacin. Only 100 grams of this marine fish are able to satisfy the body's daily need for potassium and sodium, but it is completely absent.

Sardine is the common name for the fish sardinella, sardine and sardinops. Interestingly, the calorie content of a sardine caught in the Pacific Ocean and the Atlantic differs: in the first case, it will be 170 Kcal, but in the Atlantic - 250 Kcal. Different in calorie content will be boiled / in tomato / in oil and fresh. Here is an example table:

boiled sardine - 178 kcal per 100 grams;
fresh - 169 kcal per 100 grams;
in tomato - 160 kcal;
in oil - 230 kcal.

In principle, the product in question does not differ too much high calorie and can be used by people who "work" for weight loss.

Useful properties of sardines

The considered type of fish is perfectly absorbed by the body and even eating in large quantities does not cause a feeling of heaviness in the stomach. Experts say that the benefits of sardine are three times greater than from - for example, you can take the fats contained in the product in question. It is thanks to them that sardine normalizes and stabilizes the work of the organs of the gastrointestinal tract, in particular, intestinal motility is restored, even chronic ones stop.

Sardine is also an important product in the field of prevention of diseases of the heart and vascular system - it prevents the occurrence of blood clots in large and small vessels, improves blood circulation and is able to strengthen.

If you regularly eat sardines caught in the Pacific Ocean, then vision improves, brain cells begin to work in a more active mode. People with diagnosed and progressive note that against the background of constant consumption of sardines (and it doesn’t matter in what form it is cooked), they significantly reduce the intensity of the symptoms of the disease. Sardine is also needed for those patients who have a high level of cholesterol in the blood - the fish oil contained in this product helps to reduce these indicators.

Interesting conclusions were also made by people with a diagnosis - regular introduction to the menu of the product in question reduces the number of seizures. And the fatty acids that make up the sardine have anti-inflammatory and regenerating effects.

Sardine meat contains nicotinic acid, calcium and phosphorus with magnesium, and it is these trace elements that take Active participation in ensuring the health of the human skeletal system, its musculoskeletal system. Sardine is a prevention,.

Possible harm to sardines

Naturally, the product in question cannot be used by people who have hypersensitivity or individual intolerance to fish and seafood. In childhood, sardines can be consumed from the age of three, but only in boiled form.

The sardine has a high content of amines, and they can provoke the formation and development, therefore it is recommended to consume no more than 150 grams of the product in question per day.

How to choose a sardine

Of course, the fish in question is best purchased fresh - it will be possible to pay attention to the color of the gills, the transparency of the eyes, and the softness of the carcass. But fresh sardine is rare in stores, so you have to choose from the proposed assortment. And it consists in canned sardine with the addition of oil or tomato. There are no special rules for choosing canned sardines, you just need to follow the standard recommendations - check the date of manufacture and expiration date, adherence to storage rules, the jar should not be mint or “inflated”.

Sardine - delicious and very healthy fish, which can be used for cooking both everyday and festive dishes. It must be introduced into the diet (if there are no individual restrictions), even absolutely healthy people- prevention of diseases and strengthening of immunity did not bring harm to anyone.

Sardine is the industrial name for several subspecies of fish belonging to the Herring family. Their common feature is a spindle-shaped carcass 20 cm long, a bluish-green back and silvery barrels. The main habitat is the coast of England, Spain, Portugal and France.

Production

Sardines, in search of plankton, migrate in flocks that number about 4 million individuals. The length of such an expedition reaches 13 km.

The primary processing of sardines takes place on fishing trawlers, where they are cut, placed in brine, then placed in autoclaves and preserved. Unfortunately, real sardines are only made in the countries where they are caught. All other manufacturers use sardinella, anchovy, sprat, anchovies and herring as raw materials.

Interesting! The sardine borrowed its name from the Italian island of Sardinia of the same name, where the largest catch of this fish is made.

Kinds

The range of canned sardines includes:

fish in oil (olive, sunflower, soy);
fish in tomato;
fish in its own juice.

Compound

Canned food contains: fish fillet, salt, vegetable oil, spices, tomato sauce.
Canned fish contains the same natural protein and vitamins A, C, D as fresh fish. And the amount of iron, iodine and fatty acids is an order of magnitude higher.
Sardines are an excellent source of chromium, cobalt, sulfur, zinc, phosphorus and fluorine. 100 g of this fish contains 15% of the need for vitamin PP, B2, B12.

Beneficial features

Fatty acids act as antioxidants for cells, which significantly reduces their degeneration into atypical ones. They lower "bad" cholesterol and compensate bad job hearts.
Coenzyme Q10, which contains sardine, preserves memory in old age and reduces the risk of Alzheimer's disease.
Vitamin B12 is actively involved in glucose metabolism, so sardine is useful for people with type 2 diabetes.
A duet of vitamins A and E gives youth to both the cells of the body, and hair, skin and eyes. It has a positive effect on the hormonal background of women.
Sardine bones are very valuable. They have three times more fluorine and calcium. In order not to get osteoporosis, it is better not to throw away soft bones.
Sardine supplies the body with natural vitamin D. From its deficiency, scoliosis and rickets develop in children, as well as bone fragility in adults.
Sardine contains a lot of iodine. He takes part in the synthesis of the hormone thyroxine, which affects all metabolic reactions of the body.
Cobalt serves as a protein building material for DNA and RNA chains.
100 g of sardines contains the daily requirement for chromium. It regulates insulin production and pancreatic function.

Advice! Only a real sardine has useful qualities. It is made in France and Italy. It is expensive, but its taste cannot be compared with sardinella or sprat, named "Sardine".

Contraindications for use

Canned sardine contains sodium salts, so if you are prone to edema, it is better to refuse this product.
Canned foods are contraindicated in arthritis and gout, as they are rich in purines.
The high calorie content of the sardine will be useless for obesity and other metabolic disorders.
content of fish oil and vegetable oil in the filling will aggravate diseases of the liver and gallbladder.

How to prepare and serve

Sardines are a very popular ingredient in many homemade salads and appetizers. Chefs add sardines to Italian and French dishes. Sardines are used to make delicious sandwiches and pies. A real canned sardine fillet in olive oil can even become the main dish on the table.

How to choose and store

The tin must be without deformation, with a clear date of manufacture.
Pieces of fish should be silvery-white in color, smell good, be elastic and juicy, and should not fall apart.
Shelf life - 2 years at +15 °C. After opening the can - 24 hours.

Energy value of the product (ratio of proteins, fats, carbohydrates):

Proteins: 19g (∼ 76 kcal)

Fats: 10g. (~ 90 kcal)

Carbohydrates: g. (∼ 0 kcal)

Energy ratio (b|g|y): 45% | 54% | 0%

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Why Sardines are Useful - Invaluable Benefits to the Body

A small but very tasty inhabitant of the Pacific and Atlantic oceans, called sardine, is better known to the reader in the form of canned olive oil. However, experts say that this small commercial fish of the herring family boasts not only exceptional taste, but also great benefits for human health. In this regard, it is interesting to know how sardines are useful and what diseases can be prevented by adding this product to your diet.

Omega-3 acids in sardines

Dietitians, after research, came to the conclusion that sardines can bring a person three times more benefit than any other herring or white fish. Firstly, this product is perfectly absorbed by the body, and besides, it is valuable source squirrel. Moreover, this product contains a lot of iodine and phosphorus, potassium and calcium, magnesium, sodium, fluorine and zinc.

Secondly, a small sardine fish can give the body twice as many calories as any white fish. Moreover, these fats are unsaturated, which means they are most useful for humans. This is where the greatest benefit of this product lies. The fact is that the high content of omega-3 polyunsaturated acids, which are rich in sardines, helps prevent heart and vascular diseases, improve blood flow in the capillaries, and also minimize the risk of blood clots in the vessels, thereby preventing heart attacks and strokes. Diseases such as atherosclerosis, rheumatoid arthritis, immune weakness and even cancer are associated with a lack of omega-3 fatty acids. In addition, studies have recently been discussed, according to which eating fatty fish species, that is, cod, mackerel, salmon, and sardines, effectively protects a person from developing asthma. This is due, according to the researchers, with the presence of omega-3 acids in the composition of these fish, as well as a large amount of magnesium.

Thirdly, according to scientists, eating this oily fish can have a beneficial effect on brain activity, improve visual acuity, and even reduce the symptoms and development of psoriasis. This product is especially useful for pregnant women and nursing mothers.

vitamins in sardines

It is worth saying that sardines are also an invaluable source of vitamins for the human body. So, the muscle tissue of these fish is rich in B vitamins, which contributes to the absorption of proteins. The fish oil contained in the product is the most beneficial for the body in comparison with the fats of other fish, which allows it to effectively lower blood cholesterol levels. Moreover, the fats in the liver of sardines are rich in vitamins D and A. When boiled, sardines boast a high content of the powerful antioxidant Coenzyme Q10, which is known for its beneficial effects on the immune system. In addition, the richness of this product in vitamin D and nicotinic acid is the most important factor in the strength of the skeletal system and the health of the nerves.

Dangerous properties of sardines

Knowing how sardines are useful, it is necessary to take into account their dangerous properties. In this regard, people with a tendency to salt deposits, as well as people with gout, should refrain from this product. Hypertension sufferers should be aware that eating sardines raises blood pressure. And those who have stomach ailments should eat sardines without adding tomato sauce or oil. It is also important to remember that people prone to obesity should not abuse such fish because of their high calorie content. Health to you!

The information on our website is informative and educational in nature. However, this information is by no means a self-medication guide. Be sure to consult your doctor.

www.ja-zdorov.ru

Canned sardines - calories, benefits and harms

Canned sardines are a very popular food item. AT modern world people perfectly mastered the process of preparing products for long-term storage different ways. Canned vegetables, fruits, mushrooms, meat and even fish. A wide variety of preparations, as well as canned meat and fish can be found on the shelves of shops and supermarkets.

The sardine is a small marine fish. Its habitat is the Atlantic Ocean and the Mediterranean Sea. It belongs to the herring family. The length of this fish is from 10 to 25 centimeters (see photo). Beautiful large scales shimmer in the sun with a blue-green tint on the back and silver-white on the abdomen. For food, sardines gather in flocks of more than four billion individuals and swim long distances, following plankton in a cold current.

The process of making canned sardine is quite simple. Fish are caught (mainly along the coast of France) using cod roe bait and a net with small fish. The processing process is carried out either on a fishing boat, or the sardine is frozen and sent to fish processing plants. There, this fish is thawed at room temperature. To begin with, freshly caught sardines are removed from the head, washed and marinated in saline for several hours. After that, all internal organs are removed, the scales are cleaned and the carcasses are transferred to boiling olive oil. They stay in it for several minutes. Then the fish is laid out in tin or glass jars, filled with various fillers with spices and hermetically sealed. Rolled jars must be sterilized. In addition to canned sardine in oil, fish is produced with the addition of tomato paste and in its own juice.

It is recommended to buy a sardine in glass jar: so you can evaluate appearance fish. Many manufacturers of this canned food in iron containers use large sprats, anchovies or small herring under the guise of sardines. When buying canned sardines in a tin, special attention should be paid to the date of production, which must be squeezed out from the inside. On average, the shelf life of canned food ranges from 10 to 12 months.

After conservation, the useful components and vitamins that are part of fresh fish are fully preserved. But it is important to consider what additives are present in the composition of this canned food, so as not to cause harm to health.

More about useful properties, harm, composition of vitamins and trace elements of canned sardines, we will discuss below.

Benefit and harm

The benefits of canned sardines are due to the high amount of protein in their composition. It is much easier for the body to digest than the protein found in meat. That is why many argue that it is better to eat fish rather than meat. Due to the rich content of vitamins and trace elements in sardine, moderate consumption of this product:

beneficial effect on the process of blood circulation;
makes the walls of blood vessels more elastic;
stimulates work of cardio-vascular system;
prevents premature aging skin;
has a positive effect on the immune system;
provides eye protection from various diseases;
reduces the risk of developing diabetes;
accelerates metabolism and has a fat burning effect;
moisturizes the skin;
helps accelerate hair growth;
prevents the development of cancerous tumors.

The composition of the sardine includes unsaturated fats that help lower blood cholesterol levels, help in the treatment of inflammation of the joints, respiratory diseases, have a positive effect on the nervous system, strengthen memory and reduce the risk of cancer and heart disease.

Given the above benefits, many may conclude that eating canned fish is vital. But it's not. The use of this product more than four times a week can lead to weight gain of several kilograms. After all, canned food, although it is considered low-calorie (100 grams of product accounts for 220 kilocalories), but it contains a large number of fats. So people who are overweight or watching their figure are not recommended to use this product.

Excessive consumption of canned sardine can cause the formation of kidney stones and provoke a metabolic disorder in which uric acid salts are deposited in the joints. An allergic reaction is also possible, as sardines contain serotonin, tyramine, tiptamine and other substances that are considered strong allergens.

The composition of canned sardine is very rich, and before using it, you should consult your doctor: you may have an intolerance to any component of this fish. It is also worth remembering that the abuse of any food product can have a detrimental effect on the body. Therefore, it is necessary to take into account all the positive and negative aspects of canned food.

Canned sardines are the main ingredient in many dishes and an independent snack. All kinds of salads with potatoes, rice, eggs, as well as sandwiches (see photo), fish soups, fish soup, cutlets, pies are prepared from canned food. For cooking, use sardine canned in oil, in tomato and in its own juice.

Below are some recipes for cooking with canned sardines as the main ingredient.

Name	Cooking method
Canned sardine and rice salad	The preparation of this dish is very simple and does not take much time. The number of ingredients depends on how much salad you want to get. The ideal ratio of all components is 1:1. So, for cooking, you need to boil rice in salted water, and then rinse. Then cut the boiled eggs into small cubes. We cut the onion into small pieces and pour boiling water for a few minutes: it will remove all the bitterness. Mix canned sardines with a fork until smooth and combine with the rest of the ingredients. Then add salt, mayonnaise and mix well. Top the finished salad can be sprinkled with finely chopped parsley, dill or onion (see photo).
	To prepare soup with canned sardine, you need to peel and rinse 400 grams of potatoes, 100 grams of carrots and 100 grams of onion. Then we cut the carrots into small cubes, finely chop the onion and pour them into 2 liters of water brought to a boil in advance. After we cut the potatoes, wash 70 grams of rice and add to the onions with carrots. There we also add a few peas of black and allspice and two bay leaves. When the vegetables and rice become soft, add one can of canned sardines in oil, 10 grams of salt to the soup and boil it for a few more minutes. The soup is ready! Before serving, it is recommended to supplement it with finely chopped greens (see photo).
fish fritters	Quite satisfying and delicious dish are fritters made from canned sardines. For fish dough, you need to heat 300 grams of milk, put 10 grams of dry active yeast, 10 grams of sugar, 8 grams of salt into it and, after mixing everything well, add two chicken eggs and one glass of flour. We knead all the ingredients. Then drain the oil from the canned sardine, knead the fish with a fork until a homogeneous mass is formed, mix with the dough and leave it for 45 minutes in a warm place. After the specified time, warm up a small amount of vegetable oil in a frying pan and, laying out the dough with a spoon, fry the pancakes on each side until golden brown.

There are many recipes for dishes using canned sardines, everyone can choose the one that suits their taste.

How to cook canned sardine at home?

How to cook canned sardine at home? This question interests many lovers of natural homemade food. The process of preparing this dish will require little effort and ingredients. Each hostess uses her own ingredients and special spices, we will tell you the most common and simple recipe for preserving sardines.

Name

Preservation method

canned sardine in oil

The proposed recipe involves cooking with both a conventional pan and a slow cooker. For this dish, 1.5 kilograms of sardines must be cleaned and freed from the insides. Then cut the fish into medium pieces, salt and pepper (to taste). After we cut six onions into half rings and put them in a slow cooker or pan. We put fish on them, then (to taste) Bay leaf, peppercorns and cloves, pour all the ingredients with one liter of vegetable oil, close the lid and cook over low heat or turn on the “Cooking” mode for 1.5 hours. Then we put the sardine in pre-sterilized jars, onion on top and pour the juice in which it was prepared to the top. Closing the fish with lids, wrap the jars with a warm towel. When they cool down, move the preservation to a cool place.

Canned sardines are a very common dish, as they can be purchased at any store and do not require pre-cooking. But keep in mind that not all manufacturers are conscientious. Many people add flavor enhancers and preservatives to the composition of this canned food, which can be harmful to health. Therefore, you need to carefully choose a sardine when buying and pay special attention to the shelf life of the fish, which should be packed into jars in pieces. Naturally, it is better to cook canned sardines at home: this way you will be sure of the naturalness of this dish and you can add your favorite ingredients to it.

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Sardines in oil (canned fish). Calorie content, benefits and harms - VashVkus

Any sardine, and there are several varieties of them in the world, is not only extremely useful, but also very delicious fish. This small (no more than 25 cm in length) silver inhabitant of the seas lives in the waters of the Atlantic and the Mediterranean Sea. Gathering in flocks of more than 4 billion individuals, she swims huge distances, following the animals she eats. In the manufacture of canned fish from this commercial fish, freshly caught sardines are first decapitated and marinated in a salt solution for about an hour. After that, the insides are removed, cleaned and thrown into boiling olive oil, in which the fish is poached for several minutes. The finished product is placed in tin cans and hermetically sealed. In addition to sardines in oil, canned food is also very popular. tomato sauce and own juice. Unfortunately, the real sardine is found only off the coast of France, Spain, Portugal and England. The fish offered by the local producer is most often sardinella. However, prepared according to the classical technology from high-quality raw materials, it is practically not inferior to a real sardine in terms of taste and nutritional qualities.

Omega-3, polyunsaturated fatty acids, contained in excess in canned sardine, make it an indispensable nutritional element for people suffering from cardiovascular pathologies and hypertension. In addition, calcium and iron, which this little fish is rich in, helps prevent osteoporosis, arthritis and iron deficiency anemia.

Patients with impaired purine metabolism, as well as with a pronounced allergic reaction, should not eat canned fish. Those who suffer from overweight should give preference to canned food without the addition of oil - in tomato or its own juice.

Small marine fish, 15-20 cm long, rarely up to 25 cm, from the herring family. The sardine is somewhat thicker than the herring. Its back is bluish-green in color, the sides and abdomen are silvery-white. Gill cover with a golden tint and furrowed dark stripes radiating from its lower and posterior edges.

In live form, this is one of the most beautiful fish: on the back you can see the ebb of several colors of the rainbow. The way of life of the sardine has not been sufficiently studied: it is only known that in summer the sardine from the depths of the sea comes to the shores of countries located along the coast of the Atlantic Ocean for a very long time. a short time, after which it disappears again.

Useful properties of sardines

The sardine is easily digested by the body and is an excellent source of protein. Sardine contains a large amount of phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc, fluorine. Sardine provides the body with at least 2 times more calories than white fish. Unlike saturated animal fats, unsaturated fats from fish are considered the healthiest.

According to scientists, it is the omega-3 fatty acids contained in fish that help prevent cardiovascular diseases, reduce the risk of blood clots in the vessels, and also help improve blood flow in the capillaries. Sardines are very useful for expectant mothers.

There is evidence that eating oily fish reduces some of the symptoms of psoriasis and improves vision and brain function. Sardine contains a complex of vitamins, in particular vitamin D. Fish oil is 5 times more effective than vegetable oils, it lowers blood cholesterol. Fish liver fats are rich in vitamins and D. Fish muscle tissue contains B vitamins that help the body absorb proteins.

Boiled sardines are high in coenzyme Q10, which is a powerful antioxidant and is known for its benefits to the immune system.

Recently there have been a growing number of reports claiming that eating fatty fish (salmon, mackerel, herring, sardine and cod) protects against asthma. This is due to the action of omega-3 fatty acids, which have anti-inflammatory effects, and magnesium. It has been proven that people with low levels of magnesium in their bodies are most prone to asthma attacks.

Diseases such as cancer, rheumatoid arthritis, atherosclerosis, immune system weakness, etc. are often associated with a lack of omega-3 fats. Sardine contains nicotinic acid and vitamin D, which are also an important factor healthy bones and nervous system and promote absorption.

From sardines produce delicacy canned food in oil. The meat has good taste, contains protein, fat. Fresh sardines are suitable for broths, fried and stewed dishes. When boiled, the meat is grayish-white, dryish; in fried - tender, juicy, with a characteristic sour taste. The broth is rich and transparent.

Sardines, the benefits and harms of which will be discussed in this article, are useful for the prevention of heart disease, certain types of cancer, and age-related macular degeneration. They help strengthen bones, increase insulin resistance, and rejuvenate the skin. The nutrients found in sardines have many health benefits.

Sardines are considered to be one of the most common commercial fish found in salty marine environments. They belong to the ray-finned class and the herring-like detachment of the herring family from the sardine genus.

The fish acquired the main world-famous name thanks to its first large catches near the island of Sardinia, which is located in the Mediterranean Sea. The main diet of fish consists of various microorganisms, plankton, ocean vegetation, small shrimps and mollusks, caviar of other fish species. The lifespan of sardines can reach up to 15 years.

Today, there are three varieties of sardines. These include:

1) Pilchard or European sardine (that is what the manufacturer calls Atlantic). It is characterized by a well-developed ventral keel, a thick abdomen and a slightly elongated body. The scales vary in size and fall off easily. Behind the gills on the sides there are dark spots arranged in rows. The habitat of this species is considered to be the Black, Mediterranean, Adriatic Seas, as well as the coastal northeastern part of the Atlantic Ocean.

2) Sardinops (or Pacific sardine). It differs from the European in large size (body length is up to 30 centimeters), a large mouth, the upper jaw of which overlaps half of the lower one. In turn, sardinops is divided into:

Far Eastern sardine (it is found off the coast of China, Korea, Japan, the Kuriles, Kamchatka and Sakhalin);
Australian (lives near Australia and New Zealand);
South African (common in the waters of South Africa);
Peruvian (spotted off the coast of Peru);
Californian (distributed in the Pacific Ocean from Northern Canada to Southern California).

3) Sardinella. Usually it is presented as an independent fish species. But these are adult large sardines that do not have spots on their backs. Its main habitats are the Indian and Pacific Oceans, as well as the eastern Atlantic, Mediterranean and Black Seas.

But it is important to note the fact that only a few countries, which include Portugal, Spain, France, Italy, Argentina, and today even the Russian Federation, where in the Far East every year they receive up to 230 thousand tons of this fish.

fresh sardine

Sardines are caught using a trawl, nets and seines.

It is almost impossible to find a fresh variation in our country (only in the places of catch), because such a sardine cannot be transported because of the short shelf life - 4 days at the most.

That is why only fresh-frozen fish is called fresh in our country. But this does not mean that its composition differs little from natural, freshly caught.

In addition, you must remember the rules for choosing a fish:

Particular attention is drawn to the eyes (they should be clear and bright, without manifestations of turbidity);
When pressed, the meat of the carcass of fresh fish will never leave finger dents on itself;
The smell of the sardine should be marine, not fishy;
The color of the gills varies from pink to red.

It is necessary to store sardine meat exclusively in the refrigerator, wrapping the carcass with ice (this rule must also be observed by fish sellers).

The composition of the sardine

As you know, almost any variety of sea fish is considered the owner of valuable omega fats, from which the famous fish oil is produced.

But from this point of view, you can look at the sardine more widely.

The fact is that the composition of its meat includes:

Protein fractions (100 g of the product covers the daily requirement for protein);
Fats (make 10 g);
Purines;
Nucleic acids;
Omega-3 and omega-6 fatty acids (they occupy a quarter of all fish oils);
B vitamins such as cyanocobalamin, choline, thiamine and riboflavin (known as B12, B4, B1 and B2);
Vitamin D, synthesized under the influence of ultraviolet radiation;
Carotenoids, including retinol (vitamin A) and beta-carotene;
Ascorbic acid (vitamin C);
Niacin (or vitamin PP);
Among the minerals are selenium, phosphorus, calcium, potassium, sodium, magnesium, manganese, iodine, chromium, sulfur, cobalt, zinc, iron and copper;
Coenzyme Q10.

The total calorie content of fresh sardines is 166–170 kilocalories per 100 grams of product.

The benefits of sardines

Due to the presence of a rich mineral and vitamin composition, the use of fresh sardines in the diet helps in:

Weight loss (the author of the so-called sardine diet is Keri Glassman);
Maintaining the normal state of the skeletal system and the performance of the joints;
Improving mood and, as a result, the settlement of the psycho-emotional state;
"Destruction" and removal of excess harmful type of cholesterol, which becomes the main cause of atherosclerosis;
Strengthening the heart muscle and the process of thickening / strengthening the vascular walls (omega-3 fatty acids contribute to blood thinning);
Establishment of protein digestibility processes;
Improving the work of the stomach due to natural fish oils;
Increasing the protective functions of the body;
Treatment of skin diseases such as dermatitis, eczema and psoriasis;
Improving overall brain activity;
Long-term preservation of visual acuity;
Accumulation of coenzyme Q10 by the body, which helps to rejuvenate and strengthen the body (especially for women);
The fight against asthma (in any case, the frequency of unpleasant and dangerous attacks decreases);
Fight against any inflammatory processes observed in humans;
The correct supply of nerve impulses to the organs due to nicotinic acid.

Among other things, the sardine is a type of fish that does not accumulate mercury in itself. Therefore, it is possible without fear to introduce such meat into the diet of children and pregnant women.

What can be cooked from sardine

A unique variety of fish is highly appreciated by culinary specialists all over the world. Therefore, it is included in the recipe for the preparation of pates, meatballs, meatballs, rolls, pies, sandwiches, soups and salads. Baked, fried and boiled sardines are very tasty to use as an independent dish.

Possible harm to sardines

Although sardines cannot do much harm to the human body, people should limit their consumption:

With individual intolerance to any fish product;
Suffering from a violation of water-salt metabolism;
Prone to the deposition of salts in the body;
With constant high blood pressure (that is, hypertensive patients who are generally prohibited from this type of fish);
People with overweight(due to the high calorie content of the product).

For those who have problems with the gastrointestinal tract, it is better to give preference to stewed sardine or with the addition of tomatoes.

canned sardines in oil

In the absence of the possibility of transporting sardine fish over long distances, the producer chooses the best option- preservation.

This processing process is carried out either directly on the fishing trawler after the fish is caught, or it is first frozen and sent to fish processing plants. Here it is thawed to the degree of cooling at room temperature and manually gutted, cut into pieces of the required size, marinated in a weak saline solution for about an hour.

Pieces are placed in stainless steel jars (sometimes in glass jars) and filled with a certain filler with spices (sunflower or olive oil, or tomato sauce).

Hermetically sealed cans must be placed in autoclaves and sterilized.

Of course, in a sealed iron jar, it will not be possible to fully evaluate the product. Using this prerogative, producers can, unfortunately, put large sprats, anchovies or small herring under the guise of sardines. You have to be prepared for this surprise.

If you choose a can of canned sardines, then you should pay attention to the following:

Production date (it is better if it varies by 10-12 months);
The method of applying information (the date must be squeezed out from the inside of the jar so that it cannot be erased).

Composition of canned sardines

In my own way chemical composition canned sardine is practically no different from its fresh meat. Therefore, it can also be observed proteins (there are about 24 grams), fats (approximately 14 grams), omega-3 and omega-6 fatty acids (albeit to a lesser extent after heat treatment), niacin, tocopherol, which is not found in fresh variations, retinol (vitamin A), B vitamins, vitamin D, ascorbic acid (vitamin C), coenzyme Q10, minerals such as chromium, fluorine, sulfur, selenium, sodium, potassium, calcium, iodine, phosphorus, iron .

Canned sardines have a significantly increased calorie content per 100 grams of product, ranging from 210 to 280 units.

Benefits of canned sardines

Although the canned product is generally considered harmful, but with regard to sardines, it is possible to find such useful qualities:

The protein acts as a cellular building material;
Fish protein fractions are easily digestible and are considered healthier than meat variations;
Omega acids prevent the development of atypical cancer cells;
Also, these acids are antioxidant substances;
The level of cholesterol in the blood decreases;
Blood pressure returns to normal;
Reduces the risk of developing cardiovascular diseases;
Provides normal blood flow through the vessels;
Oxygen enters the organs in full;
The development of atherosclerosis and the occurrence of a heart attack / stroke are prevented;
The heart muscle is strengthened;
The development of senile dementia and Alzheimer's disease is prevented;
There is a normal correct metabolism of glucose (therefore, canned sardines are allowed to be consumed by people with type 2 diabetes);
Due to the presence of retinol and tocopherol, there is an obstacle to oxidative processes in the body;
Stimulated and activated the immune system person;
The beauty and health of hair and nails is maintained (the development of premature aging is prevented);
The work of the thyroid gland is being established in case of violations of the formation of the hormones thyroxine and triiodothyronine (that is, the development of goiter is prevented);
There is a decrease in insulin production in case of violations in the work of the pancreas;
Weight is controlled by the deposition of carbohydrates in the liver and their conversion into energy;
Even boiled bones still strengthen the skeletal system.

What to cook with canned sardines

Like fresh fish, cooks often use canned food for soups and salads. You can also add such a sardine to a variety of vegetable dishes. Often, canned sardines serve as a filling for tartlets, rolls (which are made from pita bread), and cakes.

To remove excess oil, before adding the sardines after opening the can, drain the oil and rinse the fish with warm water.

Harm of canned sardine

No matter how useful canned sardine is, its introduction into the diet should be avoided:

People suffering from fluid retention in the body;
Those who have an elevated level of uric acid (the contained purines are synthesized in it);
With exacerbation of arthritis or arthrosis;
For problems with the liver (here the main role is played by the oil used).

An interesting fact about sardines. Canned sardines are one of the first canned fish, popularized by the French Emperor Napoleon. No, not because of the nutritional qualities of this small fish. With them, he planned to feed the peoples of the countries he conquered.

Sardine is a fish that can be said to be small, but very useful, capable of bringing more benefit to the human body than harm.

Nutritional table of canned sardines in oil per 100 grams of product

On the benefits of sardines, see the video of the program "Live Healthy"

How to choose the right sardines in oil, see the video of the Test Purchase program

Despite the fact that not everyone likes the smell of sardines, do not write off this fish before you know about its beneficial properties.

Sardines are small, oily, silver-bodied marine fish that live in different seas around the world (more than 20 varieties enter the food market). They got their name from the Italian island of Sardinia on the Mediterranean coast, where this fish is caught and harvested in large quantities for subsequent consumption and extraction of fish oil.

Since sardines feed on marine plant matter, that is, they are at the bottom of the food chain, the concentration of heavy metals in them is extremely low.

This product is perishable, so it is often canned, salted and dried to increase its shelf life. On the shelves of shops you can find sardines in oil, own juice, tomato or mustard sauce.

The nutritional value

Sardines are an excellent source of selenium, phosphorus, omega-3 (2 g per 100 g of fish) and omega-6 fatty acids, vitamins B2, B12 and D, as well as choline, niacin, calcium, zinc, manganese and copper.

Another important substance in the composition of this marine fish is coenzyme Q10, which is good for the heart.

Sardines are rich in purines, nucleic acids essential for tissue repair.

Let's not forget about the protein component. A 100-gram serving of fish covers half of the daily protein requirement.

Fats make up about 10% of the weight of a fresh product. Of this amount, only a quarter is saturated fat, and the remaining three-quarters are healthy unsaturated fats, which:

reduce the level of cholesterol in the blood;
have anti-inflammatory properties, so they help in the treatment of arthritis and asthma;
favorably affect the nervous system, improve cognitive functions, strengthen memory;
reduce the risk of developing cancer and cardiovascular diseases;
may be used to control the symptoms of bipolar disorder and increase the effectiveness of antidepressants.

Benefit for health

Benefits for the heart. Sardines contain several nutrients that are useful for the treatment and prevention of diseases of the heart and blood vessels. In addition to omega-3 fatty acids, the presence of vitamin B12, which is involved in glucose metabolism, is important. This vitamin reduces the risk of developing hypertension and minimizes the chance of a heart attack, while fatty acids prevent the formation of blood clots, thereby preventing stroke and atherosclerosis.
For bone health, sardines provide us with a supply of vitamin D and calcium, manganese and phosphorus (the latter element increases bone density). In canned fish, the bones are soft, so they are also eaten for additional doses of calcium.
Vitamin D, selenium and fatty acids play an important role in cancer prevention. Scientists believe that regular consumption of sardines can reduce the risk of the following types of cancer: colorectal, prostate and breast cancer, leukemia, multiple myeloma, and some others.
Immune support is provided by fish oil obtained from sardines, and specifically, vitamin D in high concentration.
Sardines are good for the eyes, provide reliable protection against age-related macular degeneration. With regular consumption of seafood containing good doses of omega-3s, the likelihood of developing dry eye syndrome (one of the most common complaints at an optometrist's appointment) is reduced.
Help with diabetes has been identified in animal studies. At the moment, scientists know that sardine protein reduces cell resistance to insulin - one of the key factors in the development of diabetes.
You can also eat sardines for weight loss, as the omega-3 substances present in fish speed up metabolism and prevent weight gain.
The benefits of sardines for skin and hair are made up of several factors. Unsaturated fatty acids moisturize the skin, promote the production of collagen and elastin, nourish the hair follicles and accelerate hair growth. Selenium and zinc protect skin cells from the damaging effects of time and free radicals, and prevent the formation of wrinkles.

Side Effects of Sardines

Sardines are characterized by a high content of purines, which in human body converted to uric acid, which promotes the formation of kidney stones and the development of gout.

An allergic reaction to the amines present in sardines, such as tyramine, serotonin, tiptamine, phenethylamine, and histamine, may occur.

Fresh or canned, in own juice or in oil?

Fresh sardines are the best option, but they are hard to find commercially due to their short shelf life. Choose specimens with bright colors and sparkling eyes. The meat should be firm enough not to "sink" when pressed with a finger.

Canned goods are much easier to buy.

Fish in its own juice is the most preferred option.
Tomato sauce can cause aluminum leaching on inner walls banks.
The addition of vegetable oil increases the calorie content and the concentration of harmful saturated fats.
Canned sardines with mustard have another drawback - a high sodium content, so this product is not suitable for cores.

Source http://www.poleznenko.ru/sardiny-polza-i-vred.html

Canned sardines: properties

Calories: 166 kcal.

canned sardines are a very popular food item. In the modern world, people have perfectly mastered the process of preparing products for long-term storage in various ways. Canned vegetables, fruits, mushrooms, meat and even fish. A wide variety of preparations, as well as canned meat and fish can be found on the shelves of shops and supermarkets.

The process of making canned sardine is quite simple. Fish are caught (mainly along the coast of France) using cod roe bait and a net with small fish. The processing process is carried out either on a fishing boat, or the sardine is frozen and sent to fish processing plants. There, this fish is thawed at room temperature. To begin with, freshly caught sardines are removed from the head, washed and marinated in saline for several hours. After that, all internal organs are removed, the scales are cleaned and the carcasses are transferred to boiling olive oil. They stay in it for several minutes. Then the fish is laid out in tin or glass jars, filled with various fillers with spices and hermetically sealed. Rolled jars must be sterilized. In addition to canned sardine in oil, fish is produced with the addition of tomato paste and in its own juice.

It is recommended to buy a sardine in a glass jar: this way you can appreciate the appearance of the fish. Many manufacturers of this canned food in iron containers use large sprats, anchovies or small herring under the guise of sardines. When buying canned sardines in a tin, special attention should be paid to the date of production, which must be squeezed out from the inside. On average, the shelf life of canned food ranges from 10 to 12 months.

After conservation, the useful components and vitamins that are part of fresh fish are fully preserved. But it is important to consider what additives are present in the composition of this canned food, so as not to cause harm to health.

We will talk more about the beneficial properties, harm, composition of vitamins and trace elements of canned sardines below.

Benefit and harm

beneficial effect on the process of blood circulation;
makes the walls of blood vessels more elastic;
stimulates the work of the cardiovascular system;
prevents premature aging of the skin;
has a positive effect on the immune system;
provides eye protection from various diseases;
reduces the risk of developing diabetes;
accelerates metabolism and has a fat burning effect;
moisturizes the skin;
helps accelerate hair growth;
prevents the development of cancerous tumors.

Given the above benefits, many may conclude that eating canned fish is vital. But it's not. The use of this product more than four times a week can lead to weight gain of several kilograms. After all, canned food, although it is considered low-calorie (100 grams of product accounts for 220 kilocalories), but it contains a large amount of fat. So people who are overweight or watching their figure are not recommended to use this product.

Application in cooking

Canned sardines are the main ingredient in many dishes and an independent snack. All kinds of salads with potatoes, rice, eggs, as well as sandwiches (see photo), fish soups, fish soup, cutlets, pies are prepared from canned food. For cooking, use sardine canned in oil, in tomato and in its own juice.

Below are some recipes for cooking with canned sardines as the main ingredient.

Source http://xcook.info/product/konservirovannye-sardiny.html

It will look like this:

Copy the text below:

Production

Sardines, in search of plankton, migrate in flocks that number about 4 million individuals. The length of such an expedition reaches 13 km.

Interesting! The sardine borrowed its name from the Italian island of Sardinia of the same name, where the largest catch of this fish is made.

The range of canned sardines includes:

fish in oil (olive, sunflower, soy);
fish in tomato;
fish in its own juice.

Canned food contains: fish fillet, salt, vegetable oil, spices, tomato sauce.
Canned fish contains the same natural protein and vitamins A, C, D as fresh fish. And the amount of iron, iodine and fatty acids is an order of magnitude higher.
Sardines are an excellent source of chromium, cobalt, sulfur, zinc, phosphorus and fluorine. 100 g of this fish contains 15% of the need for vitamin PP, B2, B12.

Beneficial features

Fatty acids act as antioxidants for cells, which significantly reduces their degeneration into atypical ones. They reduce "bad" cholesterol and compensate for poor heart function.
Coenzyme Q10, which contains sardine, preserves memory in old age and reduces the risk of Alzheimer's disease.
Vitamin B12 is actively involved in glucose metabolism, so sardine is useful for people with type 2 diabetes.
A duet of vitamins A and E gives youth to both the cells of the body, and hair, skin and eyes. It has a positive effect on the hormonal background of women.
Sardine bones are very valuable. They have three times more fluorine and calcium. In order not to get osteoporosis, it is better not to throw away soft bones.
Sardine supplies the body with natural vitamin D. From its deficiency, scoliosis and rickets develop in children, as well as bone fragility in adults.
Sardine contains a lot of iodine. He takes part in the synthesis of the hormone thyroxine, which affects all metabolic reactions of the body.
Cobalt serves as a protein building material for DNA and RNA chains.
100 g of sardines contains the daily requirement for chromium. It regulates insulin production and pancreatic function.

Advice! Only a real sardine has useful qualities. It is made in France and Italy. It is expensive, but its taste cannot be compared with sardinella or sprat, named "Sardine".

Contraindications for use

Canned sardine contains sodium salts, so if you are prone to edema, it is better to refuse this product.
Canned foods are contraindicated in arthritis and gout, as they are rich in purines.
The high calorie content of the sardine will be useless for obesity and other metabolic disorders.
The content of fish oil and vegetable oil in the filling will aggravate liver and gallbladder diseases.

How to prepare and serve

How to choose and store

The tin must be without deformation, with a clear date of manufacture.
Pieces of fish should be silvery-white in color, smell good, be elastic and juicy, and should not fall apart.
Shelf life - 2 years at +15 °C. After opening the can - 24 hours.

Calorie 166kcal

Proteins: 19g (76 kcal)

Fats: 10g. (90 kcal)

Carbohydrates: g. (0 kcal)

Energy ratio (b|g|y): 45% | 54% | 0%

Retrieved from http://dom-eda.com/ingridient/item/sardina-konservirovannaja.html

Sardine is a marine fish of the herring family, which is distinguished by its small size, silvery belly and green tint of the back. This type of fish lives in the Pacific and Atlantic Oceans, Spain, Portugal, Morocco and Russia are actively caught, moreover, in the latter country, the catch is carried out only in the Far East and recently it has become less and less. The fact is that quotas were introduced for catching sardines in the waters of the Pacific Ocean by Russia - this will restore fish populations, which have thinned significantly in recent years.

Composition and calories of sardine

The composition of the product in question contains a whole complex of vitamins - B6, B12 (it is especially abundant), C, A. Sardine is rich in microelements - phosphorus, zinc, iron, magnesium, niacin. Only 100 grams of this sea fish can satisfy the body's daily need for potassium and sodium, but cholesterol is completely absent.

boiled sardine - 178 kcal per 100 grams;
fresh - 169 kcal per 100 grams;
in tomato - 160 kcal;
in oil - 230 kcal.

In principle, the product in question is not too high in calories and can be used by people who "work" for weight loss.

Useful properties of sardines

The considered type of fish is perfectly absorbed by the body and even eating in large quantities does not cause a feeling of heaviness in the stomach. Experts say that the benefits of sardines are three times greater than those of herring - for example, you can take the fats contained in the product in question. It is thanks to them that sardine normalizes and stabilizes the work of the organs of the gastrointestinal tract, in particular, intestinal motility is restored, even chronic constipation stops.

Sardine is also an important product in the prevention of diseases of the heart and vascular system - it prevents the occurrence of blood clots in large and small vessels, improves blood circulation and can strengthen the immune system.

If you regularly eat sardines caught in the Pacific Ocean, then vision improves, brain cells begin to work in a more active mode. People with diagnosed and progressive psoriasis note that against the background of constant consumption of sardine (and it does not matter in what form it is cooked), they significantly reduce the intensity of the symptoms of the disease. Sardine is also needed for those patients who have a high level of cholesterol in the blood - the fish oil contained in this product helps to reduce these indicators.

People with diagnosed bronchial asthma also made interesting conclusions - regular introduction of the product in question into the menu reduces the number of attacks. And the fatty acids that make up the sardine have anti-inflammatory and regenerating effects.

Sardine meat contains nicotinic acid, calcium and phosphorus with magnesium, and it is these trace elements that are actively involved in ensuring the health of the human skeletal system, its musculoskeletal system. Sardine is the prevention of arthritis, arthrosis, atherosclerosis.

Possible harm to sardines

Sardine has a high content of amines, and they can provoke the formation of kidney stones and the development of gout, so it is recommended to consume no more than 150 grams of the product in question per day.

How to choose a sardine

Sardine is a tasty and very healthy fish that can be used for cooking both everyday and festive dishes. It must be introduced into the diet (if there are no individual restrictions) even for absolutely healthy people - the prevention of diseases and the strengthening of immunity have not brought harm to anyone.

Source http://okeydoc.ru/sardina-polza-i-vred/