The Incredible Impact Of Sardines On Weight Loss

Sardines are small, oily fish found mainly in the Pacific and Indian ocean, they are commonly canned and used in a variety of different dishes. But what makes these fishes the epitome of weight loss? Well, one can say sardines are exceptionally nutrient-dense and have ideal doses of healing amino acids, magnesium, vitamin D and a highly absorbable form of calcium. These little fish are also one of the most inexpensive sources of protein across the globe. One serving of sardines will deliver 16 grams of protein. Let’s take a look at the other benefits of eating sardines before we take a look at how they impact weight loss in the long run. 

Protects The Heart 

Now because sardines contain omega-3 fatty acids, experts say this may lower the risk of blood clots, reduce the incidence of irregular heartbeats, and even cut down the amount of fat in your blood. The potassium, magnesium, and zinc in sardines may help to lower blood pressure whilst also improving your blood lipids. A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. Having said that, it is estimated that heart and circulatory diseases may be inherited or may develop later in life and approximately 7.6 million people are living with heart and circulatory diseases in the UK. 

Supports Healthy Foetal Development 

The omega-3 fatty acids in sardines have been shown to provide important support to the development of a foetus’s brain and nervous system. The babies of women who consume less omega 3 have higher instances of delayed brain development. When eating sardines regularly, it can help to reduce inflammation caused by a variety of issues. Inflammation, as we all know can lead to a series of complications that worsen other conditions such as arthritis. You can also read about how IVF works and the science that comes along with it.

Improve Brain Health 

Sardines and other fish rich in omega-3 fatty acids, when combined with other lifestyle changes, have been shown to help increase grey matter in the brain. An increase in the grey matter may help tackle the development of some neurological disorders.

Studies have shown that omega 3’s are linked with memory, well-being and blood flow in the brain. But that’s not all, sardines being rich in omega-3 are also associated with better mental health and may be beneficial for depression and anxiety. Instead of taking vitamins for brain health, try incorporating a bunch of sardines into your main meals and you will notice how it affects your body. Whilst sardines improve your brain health by miles, they also tackle weight loss as it’s filled with potent nutrients to help manage your BMI. 

Eye Health Is Boosted 

Getting an eye health check is vitally important every year. But it’s equally essential to include food in your diet that will help you live a more fulfilling life. Fish including sardines may be good for your eyes and there’s some evidence that the omega-3 fatty acids in sardines and other foods can reduce the risk for eye diseases including macular degeneration. Age-related macular degeneration (AMD), is a disease that affects a person’s central vision, which can result in severe loss of central vision. Sardines may also help with dry eye problems. 

Makes Bones Stronger

Eating sardines can be an excellent source of calcium, which only means one thing: good bone health. An average person should eat about a third of calcium each day. Vitamin D is vital in the process since it allows your body to absorb calcium and sardines are even richer in strong vitamin D than in calcium. Similarly, sardines contain a third bone-boosting nutrient phosphorus, which neutralises acids that could harm your bones. 

Improves Nerve Function 

Sardines are an excellent source of vitamin B12, this vital vitamin helps keep the blood and nervous system healthy. Up to 40% of older adults may be deficient in vitamin B12. This deficiency can cause poor sensory nerve function and problems with the peripheral nerves. Nerve problems can cause other problems, for example, they might reduce your mobility, which could in turn cause you to fall and have a serious injury. One serving of sardines provides over three times the amount of B12, which most people need. 

Say Goodbye To Inflammation And Oxidative Stress

As well as aiding in weight loss, sardines have many nutrients that can help with mild inflammation or oxidative stress in heart disease or other conditions. These include calcium, potassium, magnesium, zinc, iron, taurine, arginine, and more. Better mental health means that you can lose weight quickly because your energy levels will work along with these factors. You can also read why your mental health matters and steps on how you can improve your focus. 

How Can Sardines Aid Weight Loss?

Sardines are packed with high-quality protein, which means they can boost the body’s natural metabolism slightly. Eating foods like sardines for lunch or in your main meal will help you stay fuller for longer and help curb unnecessary snacking. Consuming fewer calories may also be a great step towards healthy weight loss. Some animal studies found that sardine oil induced weight loss.

The Fishy Diet Story 

Having said that, a woman in America tried a sardine diet, in which she ate nothing but sardines for more than three months, a diet she said improved her health. In addition to eating four cans of sardines a day, she also consumed MCT oil. This is a supplement that is popular among athletes and bodybuilders and is used as a quick energy source and may aid in weight loss.

While only eating sardines she lost 35 pounds over three months, she recalled how she felt better overall. She said that her pain was resolved and her body’s inflammation was decreased, whilst she is healthy and visited the doctor regularly. But is this diet helpful in healthily losing weight? Whilst her main goal was to have the fish and MCT oil every single day she acknowledged the fact that she would try to incorporate other lean meats into her diet too. 

It’s not the only time this diet trend has taken a toll on aspirant dieters. A 67-year-old grandmother from Florida said that following a three-day oily fish challenge helped her lose weight and she even stopped using insulin she was taking for her type 2 diabetes. This sardine diet trend was popularised in 2023, by a Florida-based internist, who was an advocate of a low-carb, high-protein keto diet. This just means that this type of oily fish may be used to aid weight loss, but it all depends on how your body absorbs nutrients, which results in weight loss or not. 

In summary, sardines have more benefits than you know. This is because it is rarely spoken of and people are not that aware of how this oily fish can contribute to our 5-a-day meal plans. It is necessary to include as many nutrient-dense foods in our diets as possible, as it only benefits our bodies and organs. It’s important to remember that becoming health conscious is something we all need to focus on, especially if we want good health as we age.