The disrespected sardine:
A SUPERFOOD for athletes?
Paragraphs below pulled from a much longer article headlined “Sardines: The Incredibly Powerful Superfood You've Probably Been Ignoring” that’s posted by Stack.com. Please CLICK HERE for the full story.
“According to the USDA, one can of Atlantic sardines canned in oil contains 191 calories, 11 grams of fat, 1.4 grams of saturated fat, 465mg of sodium, 365mg of potassium, 0 grams of carbohydrate and 23 grams of protein. It also contains 35% the recommended daily value (RDV) of calcium, 44% RDV of vitamin D, 136% RDV of vitamin B-12, 15% RDV of Iron, 10% RDV of vitamin B-6 and 9% RDV of magnesium.
“Anyway you slice it, that's a remarkable amount of nutrients in a single package…
“High-quality protein provides the amino acids muscles need to repair and rebuild, allowing you to recover from exercise and get stronger over time. The body can also use protein as a source of energy, and high-protein foods enhance fullness and prevent overeating. Sardines are a complete protein, meaning they contain all nine essential amino acids the human body cannot make on its own.
“Although 11 grams of fat is a significant amount, much of that (about 8.3 grams) is composed of either monounsaturated fats or polyunsaturated fats. Monounsaturated fats help reduce blood pressure and protect against heart disease. They can also help the body better absorb vitamins and more efficiently use protein. Polyunsaturated fats can reduce blood cholesterol levels and lower the risk of heart disease and strokes…
“Sardines are a powerhouse of B vitamins. According to the University of Maryland Medical Center, "all B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver…
“In fact, sardines seem to be a sort of Swiss army knife for preventing common vitamin deficiencies. Aside from vitamin B-12, Americans are also frequently deficient in vitamin D, Iron, Calcium, and Magnesium. A serving of sardines contains 44%, 15%, 35% and 9% the RDV of each of these vitamins, respectively…
“Vitamin D is closely associated with bone health, but it also has been found to have a big impact on athletic performance… Iron is a key component of hemoglobin and it's critical for transporting oxygen-rich blood throughout the body. Like vitamin D, Iron also plays an important role in athletic performance…
“Calcium is crucial for building and maintaining strong bones and teeth and maintaining prove nerve and muscle function. Every organ in the body needs magnesium to operate properly… Magnesium also plays a crucial role in energy production, making it a critical mineral for athletes who want to perform their best…
“One of the few concerns regarding sardines is the sodium content. 465mg of sodium is a considerable amount, no doubt. But if you're worried about your sodium intake (the recommended daily level is 1,500mg), you can simply opt for sardines in water with no salt added. You'll still get the same basic nutritional profile, just with much less salt (about 100mg per tin).”
“According to the USDA, one can of Atlantic sardines canned in oil contains 191 calories, 11 grams of fat, 1.4 grams of saturated fat, 465mg of sodium, 365mg of potassium, 0 grams of carbohydrate and 23 grams of protein. It also contains 35% the recommended daily value (RDV) of calcium, 44% RDV of vitamin D, 136% RDV of vitamin B-12, 15% RDV of Iron, 10% RDV of vitamin B-6 and 9% RDV of magnesium.
“Anyway you slice it, that's a remarkable amount of nutrients in a single package…
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| Fresh fish and canned fish have roughly the same nutritional value. |
“Although 11 grams of fat is a significant amount, much of that (about 8.3 grams) is composed of either monounsaturated fats or polyunsaturated fats. Monounsaturated fats help reduce blood pressure and protect against heart disease. They can also help the body better absorb vitamins and more efficiently use protein. Polyunsaturated fats can reduce blood cholesterol levels and lower the risk of heart disease and strokes…
“Sardines are a powerhouse of B vitamins. According to the University of Maryland Medical Center, "all B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver…
“In fact, sardines seem to be a sort of Swiss army knife for preventing common vitamin deficiencies. Aside from vitamin B-12, Americans are also frequently deficient in vitamin D, Iron, Calcium, and Magnesium. A serving of sardines contains 44%, 15%, 35% and 9% the RDV of each of these vitamins, respectively…
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| Wesley Wolverine sophomore #23 MI Brooke Retkowski (Baltimore, MD). |
“Vitamin D is closely associated with bone health, but it also has been found to have a big impact on athletic performance… Iron is a key component of hemoglobin and it's critical for transporting oxygen-rich blood throughout the body. Like vitamin D, Iron also plays an important role in athletic performance…
“Calcium is crucial for building and maintaining strong bones and teeth and maintaining prove nerve and muscle function. Every organ in the body needs magnesium to operate properly… Magnesium also plays a crucial role in energy production, making it a critical mineral for athletes who want to perform their best…
“One of the few concerns regarding sardines is the sodium content. 465mg of sodium is a considerable amount, no doubt. But if you're worried about your sodium intake (the recommended daily level is 1,500mg), you can simply opt for sardines in water with no salt added. You'll still get the same basic nutritional profile, just with much less salt (about 100mg per tin).”
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| From left, Wesley Wolverines senior #99 OF Lauren Hoffman (Bear, DE), junior #13 UT Ashley Royer (Lititz, PA), sophomore #23 MI Brooke Retkowski (Baltimore, MD). |
