Putting this fish on the menu twice a week allows (among other things) to cover our Omega-3 needs and prevent brain fatigue. Advice from dietitian Raphaël Gruman to take advantage of its best nutritional combinations.
Queen of the barbecue during the summer (and of the pantry in winter), the sardine holds a special place in the oily fish family. It is distinguished from its peers by its back with metallic blue reflections… and by its particularly high omega 3 content.
“It’s one of the fatty fish that contains the most,” confirms Raphaël Gruman, dietitian. And as it is a small fish, it has the advantage of not being loaded with heavy metals like tuna, salmon or swordfish can be. »
Sardines protect our brain
Sardines can thus be put on the menu at least twice a week, alternating with other small fatty fish, such as mackerel. “This regular consumption allows us to cover our needs for omega 3, the intakes of which in the general population remain generally lower than health recommendations,” regrets our expert.
Essential fatty acids, omega 3 cannot be synthesized by the body. They must be provided through food. The advantage of sardines: one portion (100 g) is more than enough to cover our daily needs in EPA and DHA, precursors of omega 3. “At the brain level, they facilitate nerve impulses by acting on the myelin sheath surrounding neurons, explains the specialist. These fatty acids prevent brain fatigue, and studies are beginning to demonstrate their preventive action on neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, as well as on senility. »
Sardines are recommended for joint pain
Brain protectors, omega 3 also contributes to the proper functioning of the cardiovascular system, the maintenance of visual acuity and emotional balance. “They have a global anti-inflammatory action on the body,” explains our expert. Their intake is particularly recommended in cases of joint pain. »
Softened by heat treatment, the bones of canned sardines can be easily consumed, with significant calcium intake as a result. Thus, 100 g of whole sardines (canned) provide 333 mg of calcium, almost three times more than milk (120 mg per 100 ml).
Canned sardines are also an option
“Note that, even without bones, sardines remain an interesting source of calcium [108 mg per 100 g, editor’s note],” indicates Raphaël Gruman. They also contain vitamin D and phosphorus, which contribute to the fixation of calcium and act favorably on bone health.
From late spring to early autumn, it is peak sardine season: the time of year when they are the fleshiest. They can be cooked whole (emptied) or in fillets, in the oven (escabeche, etc.) or on the grill. But to get the most out of your sardines, avoid cooking them on the barbecue.
Barbecue cooking can in fact generate acrylamide compounds which are carcinogenic, warns our expert. It is better to favor cooking in the oven or in the pan. Fairly inexpensive, available all year round, easy to store and odorless, canned sardines also remain a good option. We ensure that the sardines come from sustainable fishing (MCS label, etc.). From time to time, you can also indulge in a can of generous vintage sardines (BelleÎloise, Connétable, etc.).
3 original nutritional agreements
With linseed oil: “this oil is particularly rich in plant omega 3. These fatty acids do not have the same chemical structure as those of animal origin, but they will act complementarily.” In practice: a drizzle of flaxseed oil to season all salads containing sardines (and all salads in general!).
With lentils: they are rich in vegetable proteins and fiber. By combining them with sardines, we obtain a meal base that will satisfy you for a long time. In the kitchen: a green lentil salad with sardine fillets and raw vegetables (cherry tomatoes, diced cucumber, etc.) or cooked and cooled vegetables (zucchini, pepper, etc.). A toast with coral lentil hummus and sardine fillets.
With yogurt: “sardines – even deboned – naturally contain calcium. You can boost your intake of this mineral by seasoning them with a yogurt or fromage blanc sauce. » In the kitchen: we make a sauce with natural yogurt, 1 tbsp. tablespoon of lemon juice, 1 tbsp. tablespoons of olive (or flaxseed) oil, salt and pepper, to season cold recipes containing sardines (salads, toasts, etc.).
In summary
-Sardines, rich in omega 3, are recommended by dietician Raphaël Gruman for their low levels of heavy metals compared to other fatty fish.
-Consuming sardines twice a week helps meet omega 3 needs, essential for the brain, heart, eyesight, and against joint pain.
-Canned sardines offer a convenient, calcium-rich alternative, with tips to avoid barbecuing and favor healthier methods.
