Nutrition experts recommend zero-waste, protein-rich fish for healthy diet

According to an article, Belles and Gals features that sardines are a highly underrated yet incredibly nutritious option for anyone looking to eat healthier without breaking the bank. 

Protein is vital for our bodies as it helps build muscles, tissues, and enzymes, playing a crucial role in overall health. When we think of protein, we often associate it with animal-based sources like meat, eggs, and dairy. Fish is another excellent protein source we commonly rely on, but in recent years, many people have shifted to plant-based proteins for ethical, health, or economic reasons. These plant-based options provide a great alternative for those looking to reduce their consumption of animal products.

Take the often-overlooked sardine, a well-known fish that is both affordable and nutritious.

If you've ever visited a grocery store, you've likely spotted cans of sardines on the shelves. These small fish are a true oceanic gem—packed with protein and essential nutrients—and they’re easy to store and prepare. Dr. Jimmy Mohamed, a prominent nutrition expert, believes sardines are due for a well-deserved resurgence. The best part? They're not just for canned food enthusiasts—they offer an affordable, protein-rich option for anyone aiming to eat healthier.

A can of sardines provides 25 grams of protein per 100 grams, which is comparable to the protein content of chicken, but at a much more affordable price. This makes sardines an incredibly budget-friendly protein source, ideal for families or individuals looking to maximize their food budget. In fact, just one can of sardines in oil can supply nearly half of your daily protein requirements.

Sardines not only provide high-quality protein but are also rich in essential Omega-3 fatty acids, which are vital for brain function and overall health. These fatty acids are beneficial for heart health, making sardines a great option for maintaining a healthy cardiovascular system.

But the benefits don’t stop there. Sardines are packed with important minerals such as potassium, magnesium, zinc, and iron, all of which play a key role in boosting energy levels and supporting the immune system. Eating sardines is a simple way to increase your intake of these nutrients without the need for costly supplements.

One of the greatest advantages of sardines, particularly canned ones, is that they are a zero-waste option. When you eat them, you're not only consuming the fish but also benefiting from the soft bones, which are rich in calcium. This makes sardines an incredibly sustainable seafood choice, as nothing is wasted. For those looking to reduce food waste, this is a major benefit!

Sardines are an affordable, nutrient-packed option that can easily be added to your diet. Whether you're in need of a quick snack or a protein-rich meal, a can of sardines might be the healthy, budget-friendly solution you've been overlooking.

By Naila Huseynova