Sardines: Health Benefits, Side Effects and Recipes

This article is about consumption of Sardines fish. Also learn about Sardines Health Benefits and side effects.

What are Sardines

Sardines is a fish which is oily and belongs to Clupeidae family. It is supplied in the form of canned fish and commonly known as canned sardines. This article is about the health benefits of sardines, but sardines itself has 21 types in itself.  

Some of them are 

  1. Sardina
  2. Sardinops
  3. Sardinella,
  4. and dussumieria.

Sardines are found in pacific ocean & Mediterranean sea. These fishes are the most harvested fish in the world.  

It is the most common fish eaten across the globe. As it can be stored for a while and has good nutrition inside. Some of these reasons made it the most popular one. 

Nutrition found in Sardines 

Sardines fish are made of so many nutrients These are 

  1. Energy and fats.
  2. Vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, vitamin A, vitamin D, vitamin E, and vitamin K). 
  3. Fatty Acids i.e. saturated fats, monounsaturated fats, polyunsaturated fats, and  cholesterol.  

So many nutrients in the fish helps in reducing risk of various diseases spread around. 

About Sardines 

Sardines are not very good in taste but all the nutrients qualify it to stay on a regular diet.This food can help us in getting as much nutrients than any other food. 

Reduces Inflammation

Many diseases start by having inflammation. Sardines provides EPA & DHA that reduces inflammation. A study has found food rich in EPA & DHA helps in reducing inflammation. 

Eating sardines with spices like turmeric helps in reducing inflammation at a higher rate.

Good Source of Protein 

Sardines are a great source of protein which helps us to build muscles. Actually is filled with protein. A 3 oz of sardines provides 23g of protein to the body. 

High source of Calcium 

Calcium is one of the most important minerals in the human body. Our bones & teeth are made of calcium. Sardines fish helps in getting more calcium as it has a good source in it. Calcium keeps bones strong & healthy teeth. 

2 oz of Sardines fish is filled with 200 mg calcium which makes your diet highly nutritious as well as compact. 

Rich in Vitamins & Minerals

Sardines is rich in multiple Vitamins & Minerals. These are vitamin B 12, vitamin D, calcium, and selenium. Most people are deficient in some of these mentioned vitamins. So eating sardines fish helps in getting maximum nutrients as compared to any other food. 

Controls Blood Sugar 

Blood sugar can be controlled by having a good amount of protein & fat in a diet. Protein and healthy fat helps in reducing the sugar absorption in blood. Eating sardine fish help in reducing the blood sugar levels. 

Helps Anxiety & Depression

Omega 3 fatty acid is one of the most important nutrients which helps in reducing anxiety, depression & mood disorder. Studies have shown that people eating food with high amount of Omega 3 fatty acid helps in reducing the various mental problems in the mind. 

Sardines gives lowest Impact on Environment

Sardines feed on plankton which has very less impact on the environment. Sardines has very less role in the food chain , so eating it on high amount won’t create any disturbance in the environment. 

Most healthy Fish in the sea

Fish like Tuna and swordfish are having toxins and other metals in the body that has to be cleaned before eating. But this is a very difficult thing to do. Sardines has no such problem as it only eats some small plankton which are 100% pure. 

Prevents Blood Clots 

Omega 3 fatty acids has many health benefits on the body. On more is discussed here. Sardines fish helps in better heart health which reduces cholesterol & blood pressure.  

Sardines is rich in Copper 

The copper inside sardines helps in generation of body cells from carbohydrates inside the cells. 

Good for Brain 

Brain needs fatty acids & protein to stay active. Sardines helps in getting more fish oil i.e. healthy fat for better brain health. 

Low maintenance Food 

As Sardines are cheap in the market, all standards of people can afford it. And all those people gave countless ideas for its dishes. It can be made in countless ways in very less time. 

Sardines Does good Eye care

As growing age affects eyesight due to degeneration of ciliary muscles. Eating sardines in the older age helps in reducing the risk of bad eye vision. 

Sardines came to the rescue to Heart diseases

Heart disease are generally caused by the bad cholesterol present in the body. Sardines helps in making Omega 3 fatty acids which breaks down the bad cholesterol in the body and prevents the various heart diseases like BP, blockage etc. 

Strengthen the Immune System

Eating Sardines fish helps in improving the immunity against various common diseases around us. It helps in increasing the White Blood Cells in the body which ultimately fights disease. 

Increases Antioxidants in Body 

Due to various factors free radicals are produced in the body which are bad for health and results in illness & premature aging signs. Sardines helps in providing antioxidants which helps in reducing free radicals and keeps us healthy. 

Anti Cancer Properties 

Eating Vitamin D & calcium is helpful in reducing risk of cancer, according to studies. 

Side Effects of Sardines

After all the health benefits of Sardines, let’s talk about the Side effects

High Purine Content

Sardines comprises high amount of purines. It is a basic structure of RNA & DNA. If eaten too much, it can form uric acid and create pressure on kidney. Kidneys have to work extra to throw out all the uric acid outside the body. 

Higher Levels of Mercury

Due to the pollution levels increased in the earth, mercury is seen more in the sea. When the fish eats these,then the mercury content comes inside their body. 

The mercury based pollutants inside fish ultimately reaches human body. In a very small quantity , it does not hurt. But in regular and high consumption this can be harmful and toxic for human body. 

Allergic Reactions

Some people are allergic to fish. As the fish has some organic compounds like tyramine, serotonin, tryptamine, phenylethylamine, and histamine. In some people it does allergy and many symptoms are seen in it. 

Symptoms are 

  1. Constriction of the intestinal muscles
  2. Increased heart rate, 
  3. Headache & Asthma
  4. Constriction of blood vessels, and hypertension.

Recipes for Sardines Fish

Grilled Sardines With Lemon, Garlic, and Paprika Recipe


  1. Garlic Cloves finely powdered. 
  2. Half Cup extra virgin Olive Oil. 
  3. Lemon Juice Fresh 
  4. Smoked spanish paprika
  5. Black pepper
  6. Fresh & clean sardines.
  7. Good quality salt
  8. Chopped fresh parsley
  9. Lemon Wedges

How to make Grilled Sardines

  1. Mix the garlic, olive oil, lemon juice, paprika, and black pepper in a small bowl. 
  2. Put the sardines in a single layer of baking dish and pour some marinade. Coat the marinade on the cavities of fish. Let the marinade set for 30 minutes. 
  3. Light the barbecue and set your cooking grate in place to cover grill and allow to heat for 7 minutes. 
  4. Now remove the marinade & grill on the direct heat for 2-3 minutes. 
  5. Now use a metal spatula or fish turner & flip the sardines. Grill it until it charred and cook thoroughly. 
  6. Transfer the sardines to a platter and do some salt seasoning. 
  7. Garnish the chopped parsley & serve with lemon wedges. 

Final Words 

Fish has multiple health benefits for humans but consumption of fish is sometimes bad for some people. If you find any adverse effects on you after eating, then do not eat again & consult your doctor. 

Follow Us on Facebook , Twitter to stay connected with us.