Milk is often hailed as the go-to for a calcium boost, but a superfood snack costing just 49p could be even more beneficial. Forget rummaging in the fridge, this nutrient-packed food can be found in your kitchen cupboard.
A cup of milk typically contains around 300mg of calcium, but a 100g tin of drained sardines with bones can pack almost 400mg of calcium. This accounts for roughly half of the daily calcium requirement for most adults.
The NHS advises that adults aged 19 to 64 and over need 700mg of calcium per day, cautioning that high doses (more than 1,500mg a day) could lead to stomach pain and diarrhoea. For those who are lactose intolerant, upping your intake of sardines could be a fantastic source of calcium without the risk of consuming dairy products.
Tins of sardines are readily available from most supermarkets – Aldi is selling a pack for only 49p. If you choose canned sardines in oil, a 60g serving contains 240mg of calcium, while a 50g serving of sardines in brine boasts 340 mg of calcium, reports Surrey Live.
Why is calcium so important?
It’s an essential mineral that plays a key role in developing and maintaining strong bones and teeth, as well as supporting various other functions in the body – including the heart and brain. Calcium, the most abundant mineral in our bodies, is vital in building strong bones. It teams up with other minerals to form hard crystals that strengthen our bones.
If calcium levels dip too low, it can lead to osteoporosis, which weakens bones and heightens the risk of fractures. But it’s not just about bone health – calcium is also key for a healthy heart.
It helps regulate heartbeat, blood pressure, and blood clotting. Those who don’t get enough calcium in their diet are more likely to develop high blood pressure.
Calcium also aids blood flow by helping blood vessels to relax and contract. This ensures the brain gets the energy it needs, helps control neurotransmitters, and boosts memory formation.
When calcium balance in the body is disrupted, it can lead to neurodegeneration and various brain disorders, including Alzheimer’s, Parkinson’s, and Huntington’s disease. Low levels of calcium in the bloodstream can also trigger neurological and psychological problems such as confusion, memory loss, and depression.
Your body needs vitamin D to absorb calcium effectively. Luckily, sardines are packed with vitamin D, making them an excellent superfood, especially during the chilly, dark winter months.
Sardines are a fantastic source of beneficial fats, including omega-3s, which our bodies can’t produce independently. These unsaturated fats can help reduce the risk of heart disease by lowering triglycerides, blood pressure and the likelihood of blood clots. Some studies even suggest that increasing your intake of omega-3s could help reduce the risk of dementia and Alzheimer’s disease.
How to eat sardines:
Sardines are abundant in vital nutrients, low in caloric content, and are advised as a component of a nutritious diet. Incorporating sardines into a well-rounded diet may enhance vascular function, reduce inflammation, and provide additional health benefits.
Sardines are a healthy, budget-friendly fish that can be enjoyed in various ways, especially if you’re not a fan of eating them straight from the tin. You can enjoy them as they are, add them to pasta dishes, or use them as a delicious filling for tacos or sushi.
One simple way to enjoy sardines is to mash them with lemon juice and black pepper, then spread the mixture on whole-grain toast. Alternatively, why not add sardines to a fresh green salad for a nutritious lunch?
Try mixing sardines into your favourite pasta dish for a touch of Mediterranean flair. Another tasty idea is to blend sardines with cream cheese, garlic, and fresh herbs to create a rich and flavourful spread.