Humble, cheap and always available. Canned sardines are one of those nutritional treasures where it’s rare to get more for less. To the point that there are nutritionists who strongly recommend their consumption at practically any stage of life. A true treasure we should not overlook when we talk about our next trip to the supermarket.
Especially, as explained on Instagram by the nutritionist Sandra Moñino, known for her public outreach, during menopause. A challenging stage in a woman’s life that goes far beyond hot flashes or hormonal decline. Menopause involves important changes in many senses and, in three of them, canned sardines can help.
Especially if they are sardines in oil, as Moñino emphasized, to maximize the benefits of a canned good that has been with us for years. The curious thing is how they have evolved, originally appearing as a means of utilization and now, in a new mood, converted into a cult object and a gourmet product. Even so, you don’t need to reach for the most expensive sardines in the supermarket if you want to enjoy their benefits. And they are not an exclusive heritage of menopause.
Canned sardines, the three-in-one perfect for menopause
There are three paths by which canned sardines prove useful during menopause, as Moñino insisted. Sardines are a blue fish rich in fats, mainly unsaturated, although their caloric contribution can increase when preserved in oil, especially if we also consume the canning liquid.
Among their virtues is their calcium contribution, particularly interesting at a time when the risk of bone mass loss rises. Therefore, Moñino recommended the amount of sardines in oil: “At least one can per week.” Canned sardines with bones are among the animal-origin foods richest in calcium, so they can help meet the needs for this mineral. Something we have already discussed previously at THE OBJECTIVE.
Not only that, of course. We have already noted that their unsaturated fatty acids are highly interesting. They can contribute to cardiovascular health, especially thanks to their omega-3 fatty acids. In addition, it remains a protein-rich food, so they are satiating and support the maintenance of muscle mass.
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James Whitaker
I’m James Whitaker, a UK-based journalist focused on emerging trends and everyday stories gaining attention across the country. I cover the topics people start talking about before they fully break into the mainstream. My work aims to stay clear, factual, and closely connected to how news is actually consumed today.