I’m a big fan of sardines because they’re what I call an 80/20 health food - a nutrient dense option which brings you an incredible amount of benefit from multiple fronts.
My goal is to consume these bad boys 1-3x per week.
People think hammering more omega 3’s is a great idea, yet a small amount goes a long way to balance chronic inflammation and the omega 3/6 ratio which is a major predictive marker of chronic disease risk.
EPA and DHA are the two types of essential fatty acids which lower chronic disease risk. A single can of sardines supplies 1,300 mg of omega 3’s which is a substantial amount.
Sardines are an incredible anti-inflammatory due to the omega 3 content.
So much so that they’re a strong alternative to nonsteroidal anti-inflammatory drugs for discogenic pain.
Sardines are also LOADED with essential nutrients and co-factors like:
Vitamin B12 and the other Bs
Vitamin D
Calcium
Selenium
Phosphatidylserine
Phosphorus, copper, potassium
Routine consumption will prevent nutrient deficiency which is especially important in this day and age.
There are countless benefits to adding this one food to your diet.
Below, I’ll included a checklist of what to look for when buying sardines.
What About The Taste?!
Firstly, people blow this out of proportion because they’re addicted to hyper palatable processed junk. Once you remove that from your diet, your taste buds will change and adjust to nutrient dense options.
Below, I’ve included a few examples of some meals thrown together relatively quickly.
I can eat sardines straight out of the can with no problem whatsoever.
The funny part?
I used to hate them.
Get creative if you must, but know that your tastebuds shift according to diet.
The Sardine Buying Checklist
Here’s what I want you to look for..
Always get them with the bones and skin preserved: The bones and skin of the sardine provide an incredible amount of health benefits. Don’t skip out on them.
Always get them in water: Most olive oils are going to be compromised and oxidized. Just be on the safe side and get them in water.
BPA free cans
Wild caught
Remember SMASH..
SARDINES
MACKEREL
ANCHOVIES
SALMON
HERRING
Following that framework, you’ll be in a great position to heal any conditions, maintain health and shoot for the moon.
Are you struggling with accountability, lack of knowledge, confusion, or any of these other things that prevent you from being the man you want to be deep down?
If the answer is YES to any of them and you feel like shit..
Much love,
Zaid