Experts have explained the benefits of sardines for health and skin
Sardines have become a popular product on social media, where they are called superfoods for health and "radiant skin." However, experts note that the value of this fish is related not only to individual substances, but to the overall composition of the product and its place in the diet. On September 3, Anna Divinskaya, a biochemist and psychologist at the Russian Academy of Medical Sciences, and Andrey Simakov, a gastroenterologist, ultrasound diagnostician, and specialist in neurogastroenterology, told Izvestia about the properties of sardines.
Why sardines have become a popular product
The popularity of sardines is due to the fact that it is a whole fish that is often eaten with skin and soft bones. According to Anna Divinskaya, this is what makes the product a valuable source of several substances at once — omega-3 fatty acids, vitamin D, calcium, phosphorus, selenium, iodine and coenzyme Q10.
"Their uniqueness is not in one element, but in a rare combination.: It's a whole fish that we eat with bones and skin. In one jar, you get omega-3, vitamin D, and calcium at the same time, ideally paired with phosphorus, selenium, iodine, and coenzyme Q10," the expert explained.
According to her, the most important components of sardines are protein, omega-3 (EPA and DHA), vitamins D and B12, calcium, selenium and zinc. This combination can be beneficial for maintaining the health of the cardiovascular system, bones, and nervous system.
At the same time, Simakov noted that the popularity of sardines is largely related to food trends and marketing. According to him, this product does not have unique properties compared to other types of marine fish and is one of the options for a source of nutrients in the diet.
According to the expert, the main importance is the regular consumption of fatty fish as a source of omega-3, rather than choosing a specific type.
Is it possible to replace red fish with sardines?
Divinskaya noted that sardines can be an affordable alternative to some types of red fish. According to her, they are often higher in omega-3 content than farmed salmon, and they can contain three to four times more vitamin D.
At the same time, the expert clarified that salmon wins in terms of protein content per 100 g of product, but sardines remain a more profitable option in terms of cost and benefit.
Simakov, in turn, noted that from a nutritional point of view, it is important not to focus on just one product.
"A person should have fatty fish in their diet twice a week in a good way in order to fill their natural need for omega-3," the gastroenterologist explained.
According to him, sardines can be one of the options for such fish, but they are not a mandatory product.
Do sardines affect the skin condition?
The popularity of sardines on social media is largely due to claims about their effect on skin conditions. Divinskaya noted that this effect may be related to the action of substances contained in fish.
According to her, omega-3 fatty acids are involved in reducing inflammation and maintaining the skin barrier, while selenium and zinc help protect tissues from damage. The expert stressed that a noticeable result is possible only with regular use of the product and does not appear immediately.
Simakov noted that the effect of sardines on the skin is primarily related to the overall intake of nutrients into the body. According to him, a sufficient level of protein in the diet is important for the condition of the skin, while it can be obtained not only from sardines, but also from other products.
How many sardines can you eat and who should be more careful?
According to Divinskaya, the optimal amount is two to three servings of sardines per week of 100-120 g. This roughly corresponds to one standard jar of the product two to three times a week. The expert noted that a larger amount does not provide additional benefits and can lead to excessive salt intake.
According to Simakov, sardines themselves are usually well tolerated by the body. He noted that the main limitations are not related to the fish itself, but to the characteristics of the canned product.
"In canned food, the only disadvantage may be more noticeable is that salt is put in large enough quantities. This can be critical for the core," the expert noted.
How to choose sardines and why small fish is considered safer
So, Divinskaya recommends choosing canned food with a simple composition — fish and salt without unnecessary additives. According to her, it is also important to pay attention to the amount of salt in the product.
The expert noted that sardines in oil can contribute to better absorption of fat-soluble substances, but the option in its own juice is suitable for those who control the calorie content.
Experts call the small size of the fish another advantage of sardines. According to Divinskaya, smaller species accumulate less heavy metals.
Simakov also noted that the problem of mercury accumulation mainly concerns large predatory fish that are higher up the food chain. According to him, small fish species, which include sardines, usually do not accumulate dangerous amounts of mercury.
Sardines — a trend or a product for a permanent diet
Divinskaya considers sardines to be a product that can remain part of a permanent diet, rather than a temporary trend from social networks. According to her, the value of fish is related to the availability and combination of nutrients in the composition.
Simakov noted that sardines should not be perceived as a unique product with special properties. According to him, it is more important to regularly consume fatty fish as a source of omega-3.
Переведено сервисом «Яндекс Переводчик»
