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The vitamin D, magnesium and phosphorus in sardines also support the building of strong bones, says Zumpano. Sardines for brain health The brain health benefits of sardines are impressive, says ...
Canned sardines are 67% water, 21% protein, 10% fat, and contain negligible carbohydrates (table). In a reference amount of 100 g (3.5 oz), canned sardines supply 185 calories of food energy and are a rich source (20% or more of the Daily Value , DV) of vitamin B12 (375% DV), phosphorus (29% DV), and niacin (26% DV) (table).
Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals such as iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids , which reduce the occurrence of cardiovascular disease. [ 9 ]
Lots of foods you probably already eat are high in magnesium. The best sources of magnesium are dark leafy greens like spinach or swiss chard, as well as nuts and seeds. Almonds, cashews, pumpkin ...
Magnesium is found in a variety of vegetables, meats, and grains. [34] Foods high in fiber generally are a source of magnesium. [35] The recommended magnesium intake for adults range from 360 mg to 420 mg depending on age and gender. [35] Epsom salt; Nuts and seeds (e.g., pumpkin seeds, almonds, peanuts) [34] Dark leafy greens (e.g., spinach ...
Sardines contain lots of nutrients necessary for our bodies to function, such as potassium, iron, and calcium, and were linked to better cardiovascular health and lowered blood pressure in a 2023 ...
Phosphorus occurs in amounts of about 2/3 of calcium, and makes up about 1% of a person's body weight. [10] The other major minerals (potassium, sodium, chlorine, sulfur and magnesium) make up only about 0.85% of the weight of the body. Together these eleven chemical elements (H, C, N, O, Ca, P, K, Na, Cl, S, Mg) make up 99.85% of the body.
In addition to its vitamin D content, trout is packed with high-quality protein and heart-healthy omega-3 fatty acids, which can help fight inflammation and support cardiovascular health. Trout ...