Sardines are a healthy fatty fish that are characterized by their high nutritional value, as they contain calcium, iron, vitamin A, and omega-3 fatty acids, making them an excellent choice for promoting skin health. In this article, we will discuss sardines in detail, in addition to the importance of sardine oil for hair and the benefits of eating sardines daily. We will also  Dalili Medical  some warnings related to eating sardines at the end.

Are sardines good for diet?

 

Yes, sardines are an excellent source of protein and healthy fats, making them an ideal choice for diet.

How often can I eat sardines per week?

 

You can eat sardines 2 to 3 times a week as part of a balanced diet.

How can I choose the best can of sardines?

 

Look for the types that contain the least amount of sodium, and it is preferable to choose those packed in olive oil if available.

Do sardines contain mercury?

 

In general, small fish such as sardines contain low levels of mercury, making them safe to consume.

What are sardines?

 

It is one of the oily fish, which is characterized by its small size, but some fish may reach 25 cm, and sardines are from the herring family, i.e. ray-finned fish, and it is one of the fish that are found in abundance in the Mediterranean, Pacific Ocean, and Atlantic Ocean.

**Types of sardines**

Many types of fish are called sardines, but despite that, we find that the types of sardines are limited to several different types.

Pacific sardines.

South African sardines.

European sardines (pilchard).

Sprat sardines are one of the types of sardines, and they are the smallest types of sardines, as they are small herring fish.

What is sardines?

 

Sardines are considered oily fish, and are characterized by their small size, although some types may reach 25 cm. Sardines belong to the herring family, which is a group of fish with ray-fins. Sardines are found in abundance in the Mediterranean Sea, the Pacific Ocean, and the Atlantic Ocean.

**Types of Sardines**

There are many types known as sardines, but they can be classified into several main categories:

- Pacific sardines.

- South African sardines.

- European sardines (pilchards).

- Sprat sardines, which are one of the smallest types of sardines, and are considered small herring fish.

**Number of calories in a can of sardines**

Calories in a can of sardines vary depending on the brand and method of preparation. In general, a can of sardines weighing about 100 grams contains about 200 to 250 calories. Here is a detailed analysis:

**Ingredients in a can of sardines**

A can of sardines usually consists of:

- Sardines (fish)

- Water or olive oil

- Salt and spices

**Calories of sardines in water vs. sardines in oil**

Here is a comparison between the calories in a can of sardines canned in water and those canned in oil:

| Type of sardines       | Calories (per 100 grams) |

|- ... **- Acne Treatment** Sardines, rich in anti-inflammatory omega-3 acids, help treat acne by reducing sebum production and preventing pimples, which improves skin health and freshness.

**- Skin Moisturizing and Benefits of Sardines** In addition to the benefits mentioned above, sardines are considered one of the healthy foods that contribute greatly to moisturizing the skin, giving it the required softness. It also plays a role in reducing the risk of skin cancer and helps heal the skin from injuries and burns. Therefore, it is recommended to eat sardines one to three times a week to benefit from its health benefits, and it is preferable to combine it with some healthy vegetables to enhance these benefits.

**Some warnings when eating sardines**

 

There are some warnings and points that must be taken into account when eating sardines, especially for some groups or when consumed in large quantities. Here are some of these warnings:

. **Allergy**: Fish allergy is a common type, and its symptoms may not appear until puberty. This allergy can be accompanied by symptoms such as headache, nasal congestion or blockage, rash, and asthma symptoms. It is important to note that the type of allergy caused by sardines is different from that caused by shellfish such as crab and shrimp.

. **High salt content in some canned types**: Canned sardines contain large amounts of salt, so it is advisable to check the label on the can before purchasing. It is preferable to choose canned sardines that contain a low salt content if the goal is to reduce salt intake in the diet.

. **High calories**: In general, sardines contain a high percentage of calories, regardless of the type of liquid used to preserve them. Therefore, caution should be exercised when eating sardines if the goal is to regulate or reduce calories in the diet.

-** Possibility of contamination with some toxic elements**: Just as with some vegetables and fruits, fatty fish, such as sardines, may be contaminated with some toxic elements that are harmful to health, such as pesticide residues, and compoundsDioxins, polychlorinated biphenyls (PCBs), and mercury. High amounts of mercury in particular can contribute to serious health problems related to children's development, in addition to damage to nerves in adults. However, studies have shown that the level of mercury in sardines is low, making it safe for health even for pregnant women.

-** Potential harm to gout and kidney patients:** Sardines contain a substance that naturally leads to the production of uric acid, so it is recommended to avoid eating them by people who suffer from gout or kidney disease. The accumulation of uric acid in the blood is a factor that may lead to gout or kidney problems in individuals at risk of these health conditions.

**Sardine consumption warnings**

The following explains some of the warnings that should be taken into account when eating sardines:

Avoid eating sardines if you suffer from gout or kidney problems; this is because sardines contain compounds that help excrete uric acid, the accumulation of which causes an increase in the severity of gout attacks and kidney problems.

Avoid eating canned sardines, especially for those who suffer from high blood pressure; because it contains a high percentage of sodium, which may cause an increase in blood pressure.

Make sure of the calorie content of sardines by reading the nutritional label; to avoid excessive consumption of calories that may lead to weight gain. It is worth noting that sardines canned in oil contain a higher percentage of calories than other types.

Consult a specialist doctor before eating sardines, especially by pregnant women; because it contains mercury, which may lead to mercury poisoning that harms children's growth and affects the nervous system of adults, although sardines are considered low in mercury compared to other types of fish.

**Sardine consumption warnings**

Here are some warnings that should be taken into account when eating sardines:

1. It is preferable to avoid eating sardines in case of gout or kidney problems, as sardines contain compounds that enhance the secretion of uric acid, which may lead to the exacerbation of gout attacks and kidney problems.

2. It is recommended to avoid canned sardines, especially for people with high blood pressure, because they contain a high percentage of sodium, which may lead to increased blood pressure.

3. It is important to check the calorie content of sardines by reading the nutritional label, to avoid excessive consumption of calories that may lead to weight gain. It is noted that sardines canned in oil contain higher calories compared to other types.

4. It is advisable to consult a doctor before eating sardines, especially for pregnant women, because they contain mercury, which may cause poisoning that negatively affects children's growth and affects the nervous system of adults, although sardines are considered low in mercury compared to other types of fish.

**Delicious and healthy recipes using fresh sardines**

 

1- **Grilled sardine salad:** Start by cleaning the sardines and seasoning them with salt, pepper and lemon juice.

Grill the sardines on the grill until they are crispy on the outside and soft on the inside.

Next, cut the sardines into slices and place them in a bowl, then add the chopped tomatoes, bell peppers, and chopped parsley.

Serve the salad with olive oil and lemon juice on the side

- Fried sardines with vegetables:

Start by cleaning the sardines and drying them well, then season them with salt and pepper to taste.

Fry the sardines in plenty of oil until they turn golden and crispy.

Serve the fried sardines with grilled vegetables such as eggplant, peppers, and onions, and sprinkle with lemon juice before serving

###  Grilled sardines with potatoes:

Start by cleaning the sardines and seasoning them with salt, pepper, lemon juice, and olive oil.

Cut the potatoes into slices and place them in a baking tray, then place the sardines on top.

Add some crushed garlic and chopped parsley, then put the tray in the oven for 20-25 minutes until the sardines are cooked and the potatoes are browned.

### Pickled Sardines

#### Ingredients for pickled sardines:

- 1 kilo of fresh sardines

- 2 cups of coarse salt

- 2 tablespoons of cumin

- 2 tablespoons of hot pepper

- 2 tablespoons of vinegar

- 2 tablespoons of olive oil

#### How to make pickled sardines:

 

1. Wash and clean the sardines well.

2. Place them in a colander and dry them using kitchen towels.

3. Prepare a tray and put butter paper in it, then arrange the sardines on the butter paper and leave them in the sun for two hours.

4. In a bowl, mix the salt, cumin, hot pepper, vinegar and all the ingredients together and stir well.

5. Stuff the fish with the mixture and put it in a plastic bag and then in a jar lengthwise.

6. Leave it for 10 days and then enjoy eating it with bread.

### Spicy Sardines

#### Required ingredients:

- 1 kilo of large sardines

- 1 kilo of small sardines

- 5 tablespoons of coarse salt

- 3 tablespoons of hot pepper

- 2 hot peppers

- 1 lemon

- 1 jar

- Nylon bags

#### Preparation method:

 

1. Wash the large sardines well without opening them or removing the outer shell, then place them in a strainer vertically with the tail facing up.

2. Repeat the same steps with the small sardines.

3. In a bowl, mix all the ingredients together.

4. Place the mixture in the fish gills.

5. Place the fish in a nylon bag.

6. Transfer the fish to the jar.

7. Leave it for two weeks before serving.