10 health benefits of sardines (tarli/matti)

Sardines, tarli, chaala, matti or pedwa, this humble fish is a powerhouse of cancer-fighting and heart-protection properties.

If you ask any fish-loving pescatarian living on the Konkan coast of India about sardines, be prepared to get a puzzled look; ask them about tarli, chaala, matti or pedwa, and their eyes will light up. This little fish with silvery scales and a longish body does not enjoy the elite status the pomfret or the seer fish enjoys. But when it comes to nutrition, the humble sardine far surpasses them in every respect. With its dense flesh and bold flavour, sardine is a treasure house of nutritional wealth. Dietician Geeta Shenoy tells us why we should include this excellent fish in our diet.

Sardines are named after Sardinia, the Italian island where these fish were once found in abundance. Sardine is a common name used to refer to various small oily, silver-coloured, small-boned fish, says Geeta. Like Mackerel, sardine s flesh is dense, rich and oily. Fresh sardines are often grilled, pickled, smoked or canned.

One of the biggest advantages sardines have over the other fishes, according to Geeta Shenoy is the fact that it is at the bottom of the food chain. Sardines are low in contaminants like mercury. This is because as they are small fish at the bottom of food chain and they are not likely to contain concentrated amounts of contaminants, she adds.

Nutritional upshot

The Indian oil sardine is an excellent source of:

B12

Selenium

Phosphorus

Omega 3 fatty acids

Calcium

Protein

Vitamin D

A 100 gm serving of sardines contains

152 Kcal

17.9gm protein

1.9gm of fat

2255 mg of folate

3.51 mg of Vitamin D3

2.205 gm of Omega 3 fatty acid

38% of calcium of RDI

75% of selenium of RDI

200% of Vitamin B12 of RDI

(RDI: Recommended Daily Intake)

Geeta says, Sardines have come under the spotlight as research tell us that omega 3 fatty acids have numerous health benefits like it reduces inflammation, resulting in improved heart health and ability to maintain proper brain function and should be considered as essential part of our diet. The Indian sardines are also one of the most affordable fish that is abundant in health benefits.

Why eat sardines?

Keeps heart healthy: Regular consumption of sardines prevents heart disease, as it has omega 3 fatty acids which have been shown to lower unhealthy cholesterol levels and triglycerides.

Good for blood health: It prevents blood clots, as it reduces inflammation.

Gives you sharp vision: It reduces age-related macular degeneration.

Prevents cancer: Sardines have anti-cancer properties.

Strengthens your bones: As sardines are rich in calcium and phosphorus, they help in strengthening and maintaining bone health.

Boosts immune system: Sardines help build immunity, as they are brimming with vitamin D and other important nutrients.

Improves your beauty: Regular consumption of sardines gives you healthy, glowing skin.

Great for diabetes: Reduces insulin resistance, due to healthy fat and protein which work to slow down absorption sugar into the blood stream.

Full of antioxidants: Sardines have antioxidant properties, as it is full of omega 3 fatty acids.

Keeps you full: Gives a feeling of satiety, as sardines are high in protein and low in fat which helps to curb food cravings and also gives a feeling of being full, which helps in weight loss.

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