One of the healthiest fish: eat it at least twice a week

Research and recommendations from reputable organizations such as the National Institutes of Health and the European Society of Cardiology strongly suggest the importance of including small fish in the diet.

Sardines, which belong to the herring family and got their name from the Italian island of Sardinia, are rightfully considered one of the healthiest fish. Unfortunately, many people still do not know about this. Why should they be included in your diet? Let's find out!

Sardines: benefits and taste
Research and current recommendations emphasize that regular consumption of fish is extremely beneficial for health. Sardines, prized for their health and taste properties, are a relatively inexpensive and easily available product. However, unfortunately, we still underestimate their benefits.

Sardines are rich source of omega-3 essential fatty acidsincluding eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These substances are not only important for heart and brain function, but also promote overall health, reducing the risks associated with obesity, cancer and type 2 diabetes.

Vitamin D deficiency is a common problem, and sardines can be an important source of this important component. Vitamin D is essential for maintaining immunity, good concentration and slowing down the aging process.

Which fish to choose
Sardines are a complete protein-rich food that not only supports healthy growth and regeneration of the body, but also contains significantly less mercury than other fish such as salmon or tuna. This makes them a much better choice.

When buying sardines, pay attention to their composition. Look for the label “Sardina pilchardus” and avoid “Sprattus sprattus” (παπαλίνα), a distant “cousin of the sardine” that is similar but lacks the benefits of the sardine itself. It is also important that canned/frozen sardines have an MSC* certificate to confirm their quality.

Reference

MSC (Marine Stewardship Council) certificate is international certificationcertifying that fish and seafood were caught in accordance with high standards of sustainable fishing. This certificate ensures that the fish are caught in a way that does not harm ecosystems and preserves biodiversity.

MSC certification helps consumers make informed choices, supporting sustainable fishing and protecting the marine environment. Fish and seafood with this certificate can be easily identified in the market thanks to a special label with the MSC logo.

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